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today i did bench press using wendlers 5/3/1 routine. 195x5, 225x3, 250x2, 225x3, 195x8... on the 3rd set i did a negative after getting two on my own. 250x2 is a pr.
seated calf raises (fst-7) 6x30 200# 1x32 200# incline dumbell press 5x12 60# cable crossover 5x12 22.5# life fitness tricep extension 4x10 170# rope pushdown 4x12 52.5# chest still a little sore from tuesday so i went low wieght/higher reps. this is not one of my better workouts. shoulder and bicep tomorrow.
monday- legs. sqaut 1x10180# 1x6 240# 2x6 260# leg press 1x6 400# 3x6 425# seated calf raises 4x30 200# preacher curl 1x10 65# 1x3 115# 3x6 85# leg extension 4x12 150# (3x6 425# on the leg press is a pr.) added the preacher curls for the pump.
eww double shift....I had a 12 on friday as well a 9a to 10p fucking blows then back into work in the morning. Tommorow is pretty much a double as well.
monday-legs.. sqaut, 1x10 180# 3x10 230# leg press 4x6 400# seated calf raises, 7x26 300# leg extension, 5x12 130# must of been a descent workout because i felt every step leaving the gym.
this in my opinion was not a good workout. wednesday-deadlift.. 1x5 225# 1x5 315# 1x1 405# tried 405 a second time and missed, tried 405 a third time and missed. 1x2 315# did a set of lat pulldowns to failure after each set of deadlift using 145#. i cant explain why but after my 1x1 405# i was completely out of energy.
i am dumbell!!
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