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Post by kevin55 on Nov 8, 2011 19:29:20 GMT -5
11-7-11 Bench 135-10 185-6 225-6 315-3 365-2 405-5 420-3 440-2-2 455-1 Military press 135-10 185-10 225-2-5 Tricep pushdowns 90-2-10 100-10 110-10 Pec machine 95-3-25 105-30 DB Tate presses 45-20 60-2-15 light shrugs 60-2-51 ABS
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Post by kevin55 on Nov 9, 2011 21:18:42 GMT -5
11-9-11 Squats (Black Bands) 135-3 185-3 225-3 275-2 315-6-2 (1 min rest) 365-1 405-1 Leg extensions 150-3-10 Leg curls 80-3-10 Calf raises 360-2-30 360-1-35 Dumbell curls 45-2-10 45-1-11 Curls on lat pull machine 70-3-20
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Post by kevin55 on Nov 16, 2011 16:40:07 GMT -5
11-11-11 Deadlifts 135-10(no belt) 225-10(no belt) 315-5(no belt) 405-5 495-1 545-1 585-1 425-2(no belt, box) 315-10(no belt, box) Light shoulders YTWLs 4-10 10lbs. dumbells Front plate raises (45 lbs. plate) 3-10 1-25 Arnold presses 45lbs.-4-10 Side delt raises 45-4-10 Face pulls 70-4-10 Shrugs 1-51 60lbs.
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Post by kevin55 on Nov 16, 2011 16:49:09 GMT -5
11-15-11 Bench 135-8 185-6 225-6 315-3 365-2 405-5 425-2 455-2-1 455-2 405-5 365-8 ( pause reps) Incline Nosebreakers 110-20 150-20 160-20 180-16 Flyes 45-4-10 Tate presses 45-12 60-12 Light shrugs 60-2-51 ABS
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Post by kevin55 on Nov 17, 2011 22:02:37 GMT -5
11-16-11 Squats 135-8 185-6 225-6 315-5 405-5 455-2 495-4 515-3-3 405-5 (pause squats) Leg Press 630-5 720-5 810-5 900-5 Leg Curls 70-10 80-2-10 90-10 40-15 Leg Extensions 150-3-10 Dumbell Stiff Leg deads 60-10 70-2-10 Hammer Curls 45-10 60-3-10 Cable curls 80-10 90-10 100-2-10
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Post by The Big Red Machine on Nov 17, 2011 22:47:44 GMT -5
Kevin, you're looking pretty strong there man and making me feel pretty weak at the same time LOL. Keep up the good work!
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Post by kevin55 on Nov 20, 2011 17:19:08 GMT -5
Incline Bench 135-10 185-5 225-5 275-5 315-5 335-5 350-4 350-5 250-9 Decline 135-10 185-10 225-10 275-10 315-10 325-9 225-10 Close Grip bench (70 lbs chains) 225-2-4 275-2 275-2-1 275-8(no chains) Dips 2-20(BW) ABS
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Post by kevin55 on Nov 20, 2011 17:27:48 GMT -5
ý11-19-11 Rack pulls ( 4 hole reverse bands) 225-10(no blelt) 315-7(nobelt) 405-5(no belt) 495-5(no belt) 585-2 635-2 675-2-2 495-8(no belt) Dumbell rows 120-10 135-10 150-2-10 Barbell Rows (reverse grip) 110-10 160-10 180-2-10 Good Mornings 135-10 185-10 225-5 275-2-5 315-5 Light shoulders Shoulder press machine 90-4-20 Dumbell raises 30-3-8 30-10 Seated Side dealt raises 25-3-10 30-12 Rear dealts 25-4-12 30-13 YTWLs 10-4-10 Cable Shrugs 120-21 130-21 140-21 150-21 ABS
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Post by kevin55 on Nov 20, 2011 17:28:33 GMT -5
ý11-19-11 Rack pulls ( 4 hole reverse bands) 225-10(no blelt) 315-7(nobelt) 405-5(no belt) 495-5(no belt) 585-2 635-2 675-2-2 495-8(no belt) Dumbell rows 120-10 135-10 150-2-10 Barbell Rows (reverse grip) 110-10 160-10 180-2-10 Good Mornings 135-10 185-10 225-5 275-2-5 315-5 Light shoulders Shoulder press machine 90-4-20 Dumbell raises 30-3-8 30-10 Seated Side dealt raises 25-3-10 30-12 Rear dealts 25-4-12 30-13 YTWLs 10-4-10 Cable Shrugs 120-21 130-21 140-21 150-21 ABS
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Post by kevin55 on Nov 22, 2011 10:03:57 GMT -5
11-21-11 Bench 135-10 185-6 225-6 315-3 365-2 405-5 425-3-3 405-4(pause reps) Shoulder press 135-10 185-10 225-6 225-8 Pec flye 95-3-25 105-25 Tricep Extensions(dumbell) 80-15 120-10 150-2-10 Reverse grip cable tricep extensions 70-15 80-15 90-15 100-15 Light shrugs 60-2-51 ABS
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Post by The Big Red Machine on Nov 23, 2011 18:58:14 GMT -5
Thanks Kevin, 1700 sounds like a pretty good raw total. What are you wanting to hit on each lift and what meet are you planning on doing?
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Post by kevin55 on Nov 25, 2011 18:42:02 GMT -5
11-23-11 Squat (green bands 150lbs tension) 135-8 185-5 225-3 275-3 315-3 355-6-2 (1 min rest) 405-1 Leg Extensions 150-3-10 Leg Curls 80-4-10 Calf Raises 170-3-30 Dumbell Curls 45-8 55-3-8 Seated Curls 110-5 110-2-8 110-9
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Post by kevin55 on Nov 25, 2011 18:46:17 GMT -5
11-25-11 Floor Press 135-10 185-8 225-7 315-7 365-3 405-3 425-3 455-2 495-2-0 (top end lockout) 405-7 315-10 Incline Bench 135-10 185-6 225-6 275-5 315-5 335-5 365-2-3 Decline Bench 225-10 315-2-10 335-8 Weighted Dips(45lbs plate) 1-19 1-15 1-14
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Post by kevin55 on Nov 27, 2011 10:28:36 GMT -5
11-26-11 Deadlifts 135-10(no belt) 225-10(no belt) 315-5 405-5 495-1 545-1 585-1 600-0 ( above knee) 430-3(box, no belt) 335-8(box, no belt) Barbell Rows 225-3-10 240-10 Lat Pulls 115-10 140-10 165-2-10 Low back machine 135-20 180-20 190-20 205-20 Shrugs Dumbells 90-4-26 Light Shoulders Plate raises 45-4-12 Upright Rows 45-4-15 Side raises 30-4-12 Rear dealts 25-4-12 30-1-12
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Post by kevin55 on Dec 1, 2011 20:56:55 GMT -5
11-28-11 Bench 135-8 185-6 225-6 315-3 365-2 405-5 445-3-2 Tricep Lockouts Close grip (5 boards) 405-7 430-2-6 445-5 Incline Flyes 45-3-10 45-12 Shoulder press 135-10 185-2-10 135-10 Floor Skullcrushers 115-2-10 135-15 Shrugs 60-2-51 ABS
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