Post by joebear on May 23, 2007 7:14:59 GMT -5
Flat Bench -
*135 x 10 reps
*185 x 10 reps
*225 x 10 reps
* 275 x 5 reps
* 315 x 10 reps- (repped out)- MIGHT have got 11 reps
Incline Bench -
* 225 x 20 reps - flush set / rep out
*suspended chain push ups in power rack- 3 sets to failure (high reps
* rotator cuff work - 3 sets high reps
Tri's-
* skull crushers- drop set
* 135 x 10 reps, 110 x 6 reps , 85 x 10 reps real slow
pushdowns - drop set (ran the stack )
* 150- 130- 110 - 90- 70 - 50 high reps
Back -
* Seated lat pull downs- 4 sets x 6 reps- HEAVY
* Spider rows- 4 sets x 6 reps - HEAVY
* one arm dumbbell rows - 2 sets high reps
Decided to try some higher rep stuff on flat bench and inclines today- just felt good this morning.
315 for last set of bench felt real good- Might have gotten 11th
rep- would have been real close
Inclines felt pretty good, just transferred plates from flat to incline
and knocked e'm out.
Haven't done suspended chain push ups in a while, got a REAL
GOOD STRETCH !!!!!
Blew out tri's with drop sets, wanted to get a good pump- elbows
will probably hurt like the dickens tomorrow !
I smoked back with pretty heavy weights today, finished with
lighter dumbbell rows for higher reps- (not really sure why the
high reps just felt like it)
I am going to have to find my new 1 rm ( I HOPE a NEW 1 RM ) on the bench shortly. Want to start training for a meet in October here in Michigan- (have to come up with a PLANNED out workout schedule instead of going by feel all the time)
I think I still need to work on my low end training- (off the chest) for some reason I still felt weak here- maybe gotta throw in some more 2 boards and heavy dumbells ?
weighed in at 196 lbs. this morning- weight staying steady, HAPPY about that, my protein intake is staying high, have been eating too much school pizza lately, only have 2 weeks left of school - praise the LORD ! (I won't see the monsters til football first week of August)
*135 x 10 reps
*185 x 10 reps
*225 x 10 reps
* 275 x 5 reps
* 315 x 10 reps- (repped out)- MIGHT have got 11 reps
Incline Bench -
* 225 x 20 reps - flush set / rep out
*suspended chain push ups in power rack- 3 sets to failure (high reps
* rotator cuff work - 3 sets high reps
Tri's-
* skull crushers- drop set
* 135 x 10 reps, 110 x 6 reps , 85 x 10 reps real slow
pushdowns - drop set (ran the stack )
* 150- 130- 110 - 90- 70 - 50 high reps
Back -
* Seated lat pull downs- 4 sets x 6 reps- HEAVY
* Spider rows- 4 sets x 6 reps - HEAVY
* one arm dumbbell rows - 2 sets high reps
Decided to try some higher rep stuff on flat bench and inclines today- just felt good this morning.
315 for last set of bench felt real good- Might have gotten 11th
rep- would have been real close
Inclines felt pretty good, just transferred plates from flat to incline
and knocked e'm out.
Haven't done suspended chain push ups in a while, got a REAL
GOOD STRETCH !!!!!
Blew out tri's with drop sets, wanted to get a good pump- elbows
will probably hurt like the dickens tomorrow !
I smoked back with pretty heavy weights today, finished with
lighter dumbbell rows for higher reps- (not really sure why the
high reps just felt like it)
I am going to have to find my new 1 rm ( I HOPE a NEW 1 RM ) on the bench shortly. Want to start training for a meet in October here in Michigan- (have to come up with a PLANNED out workout schedule instead of going by feel all the time)
I think I still need to work on my low end training- (off the chest) for some reason I still felt weak here- maybe gotta throw in some more 2 boards and heavy dumbells ?
weighed in at 196 lbs. this morning- weight staying steady, HAPPY about that, my protein intake is staying high, have been eating too much school pizza lately, only have 2 weeks left of school - praise the LORD ! (I won't see the monsters til football first week of August)
