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Day 1

Cardio
20 minutes walking on treadmil followed by 10 minutes on bike. Also did some abs and some reverse hypers.

Bench
135 x warm up
225 x 8
245 x 5
275 x 2
225 x 8
225 x 8

*Decline DB*
70 x 12
80 x 12
90 x 12

Pull over machine
3 sets

Hammer Press
90 x 12
180 x 10
130 x 5



* first time doing decline db in a long while

squats
135 x warm up
225 x 10
245 x 10
275 x 10
295 x 10
315 x 8
Didn't have a spotter so I had to move on to something else...blah

Deadlifts
225 x 8
275 x 5
295 x 5
315 x 3

SLDL
135 x 10
135 x 10
135 x 10

Leg Extensions
3 plates x 10
4 plates x 10
5 plates x 8
6 plates x 6

reverse hypers x 3 sets

First time dealifting in a while. Been really motivated this week bc I got dissed by a girl that ive been working on and really didn't think it should have happend.

Why do you need a spotter for squats? No safety bars?

IW

I dunno never really failed out having to use the safty bars...wouldn't know how to figure out how to get the bar off my back on to the safty bar.....and I have trouble walking it back to the rack when im done

off day today I worked 13 hours...blah

Arnolds
60 x 10
65 x 8
70 x 5
65 x 2 --- died

Standing Military
95 x 12
105 x 10
115 x 8
125 x 5
135 x 3

Rear Delt Raises
25 x 12
30 x 10
35 x 5

took the weekend off...had a busy few days at work ....this was an alright work out but i was a lil tired

Pull ups
BW X 10
25 plate x 5
25 plate x 2
BW x 8

Lat Pulls
90 x 12
100 x 12
115 x 10
125 x 10

BB rows (Yates)
185 x 10
205 x 8
225 x 6
205 x 7

T-bar row (chest supported)
90 x 10
100 x 5
90 x 8

reverse curls (weight in plates)
50 x 8
50 x 8
50 x 8

Hammer curl (slow robotic motion)
40 x 10
40 x 8
40 x 8
40 x 5

nice workout cc, barbell rows 225x6 is good in my book.

thanks man...my bis still sore from that work out....took today off b/c i worked 13 hours. I may lift 2morow depends on how tired I am from work.