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Post by kevin55 on Feb 24, 2012 16:27:48 GMT -5
2-23-12 Bench 135-8 185-6 225-6 315-3 365-2 395-3-5 405-3 365-7 Tricep hell(close grip)chest to 5 board 205-4-30 155-60 all the way up and back down Incline flyes 45-3-10 55-10 35-10 Overhead tricep cable extensions 80-12 90-2-10 70-10 Shrugs 60-2-21 ABS
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Post by kevin55 on Feb 28, 2012 21:50:48 GMT -5
2-26-12 Bench (3 board) 135-10 185-10 225-8 315-5 365-5 405-5 455-3-2 475-1 405-5 365-5 Incline Bench 135-10 185-6 225-6 275-5 315-5 335-3 275-5 225-6 Dumbell overhead tricep extension 80-10 100-3-10 Barbell shrugs 315-20 405-2-20 425-20 315-20 ABS
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Post by kevin55 on Mar 1, 2012 16:24:18 GMT -5
2-29-12 Squat (green bands 150 lbs) 135-5 185-5 225-3 275-2 325-7-2(50 sec interval) 405-1 Leg extensions 150-4-10 Seated Calf raises 160-4-35 Leg curls 70-2-10 80-2-10
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Post by kevin55 on Mar 3, 2012 10:08:12 GMT -5
3-1-12 Bench 135-8 185-6 225-6 315-3 365-2 405-4-3 420-3 365-7 Skullcrushers 120-3-8 130-8 Flat bench flys 35-10 45-3-10 55-10 Standing Dumbell presses 45-12 55-10 60-10 70-4-8 ABS
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Post by kevin55 on Mar 4, 2012 11:29:43 GMT -5
3-3-12 Deadlift 135-10 225-10 315-10 405-10 425-10 (pr) Barbell Rows 185-10 205-10 225-6 235-2-6 250-6 Goodmornings 185-10 215-8 225-6 315-4 405-2 Barbell Curls 95-10 115-10 125-2-10 Barbell Shrugs 315-10 405-8 455-6 495-4 545-2
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Post by kevin55 on Mar 5, 2012 19:58:01 GMT -5
3-4-12 Bench 260-8-2 (2 min intervals) Incline Bench 275-10 315-2-6 320-6 325-6 Seated dumbell shoulder press 80-4-6 Incline dumbell rear dealts 25-2-12 30-2-12 Coan Holds 155-2-30 secs ABS
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Post by kevin55 on Mar 7, 2012 23:40:32 GMT -5
3-7-12 Squat 135-10 225-10 315-6 405-6 455-6 Hack Squats 185-6 225-6 275-6 315-6 335-6 Barbell stiff legs 195-10 245-8 295-6 345-4 395-2 Leg extensions 80-4-25 Leg curls 40-4-20 Dumbell calf Raises 45-3-10 55-10
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Post by kevin55 on Mar 9, 2012 0:59:51 GMT -5
3-8-12 Bench 135-8 185-6 225-6 315-3 365-2 405-4 415-3-3 425-3 Skullcrushers 120-3-8 140-8 Incline bench flys 45-2-10 55-2-10 60-10 Standing dumbell press 45-10 70-4-8 ABS
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Post by kevin55 on Mar 10, 2012 15:54:57 GMT -5
3-10-12 Deadlift 135-10 225-10 315-10 405-5 455-5 515-5(pr) Barbell rows 185-10 205-10 225-6 235-2-6 255-6 Goodmornings 185-10 225-8 315-6 375-4 415-2 Dumbell curls 45-2-10 55-2-10 Dumbell shrugs 100-2-12 120-2-12
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Post by kevin55 on Mar 11, 2012 18:19:52 GMT -5
3-11-12 Bench 260-8-2 (2 min intervals) Incline Bench 275-10 315-6 325-2-6 Seated dumbell shoulder press 80-3-6 90-6 Rear dealt flys 25-3-12 30-2-12 Coan Holds 155-2-30 secs ABS
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Post by kevin55 on Mar 14, 2012 23:04:05 GMT -5
3-14-12 Squat 135-10 225-10 315-10 405-3 470-3 515-3 Hack Squat 205-6 235-6 285-6 325-2-6 Barbell stiff legs 195-10 245-8 295-6 345-4 395-2 Leg extensions 70-3-25 80-25 Leg curls 40-4-20 Dumbell Calf raises 45-3-10 55-10
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Post by kevin55 on Mar 15, 2012 23:21:36 GMT -5
3-15-12 Bench 135-10 185-6 225-6 315-3 365-2 405-5 425-3-3 315-10 Skullcrushers 120-8 130-8 150-8 160-8 Flat bench Flys 45-10 55-3-10 Standing Dumbell Press 45-10 60-4-8 ABS
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Post by kevin55 on Mar 18, 2012 9:51:10 GMT -5
3-17-12 Deadlift 135-10 225-10 315-10 405-10 435-10 (pr) Barbell Rows 185-10 205-10 225-6 235-6 245-6 260-6 Goodmornings 185-10 235-8 315-6 375-4 405-2 Barbell Curls 95-10 115-3-10 Barbell Shrugs 495-10 515-8 535-6 555-4 600-2
Back was toast after this session.
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Post by kevin55 on Mar 19, 2012 20:03:06 GMT -5
2-18-12 Bench 260-8-2 (2min intervals) Incline Bench 275-10 315-6 325-6 330-6 Seated shoulder dumbell press 60-6 70-2-6 80-6 Flat bench rear dealt flys 25-3-12 30-2-12 Plate Pinches 50-2-30 secs ABS
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Post by kevin55 on Mar 22, 2012 11:01:23 GMT -5
3-21-12 Squat 135-10 225-10 315-6 405-6 470-6 (pr) Hack Squat 205-6 235-6 285-6 325-6 335-6 Barbell Stiff Legs 195-10 245-8 295-6 345-4 395-2 Leg extensions 70-3-25 80-25 leg curls 40-3-20 50-20 Dumbell Calf raises 55-3-10 60-10
Legs were smoked after this workout! Always a great feeling.
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