Post by senexfortis on Jun 4, 2013 22:10:29 GMT -5
Monday6/3/13
squat
Switch to raw squats from the last 4 weeks of Box Squatsbar x 6, 135 x 6, 135 x 6, 225 x 6, 315 x 6, 385 x 6, 385 x 6, 385 x 6, 385 x 6, 385 x 6
Leg press
405 x 8, 405 x 8, 405 x 8, 405 x 8
Calves
75 @ 405, 65 @ 405
leg curls
100, 110, 120, 130 x 8
sissy squat 4 x 10
abductor adductor 4 x 12 @ 145 & 170 respectively
Tuesday 6/6/13
tri ropes
90 x 12 (x5)
Hammer curl
35, 40, 45, 50 x 8
overhead tri rope extensions
90 x 8 (x2)
100 x 8 (x2)
curl machine
70 x 12 (x4)
over head DB tri ext.
50, 60, 70 x 12
tri machine
70 x 12 (x3)
tri rope finish
100, 90, 80, 70, 60, 50, 40, 30 x 5
Shoulders
R shoulder still an issue and it turns out the L also!
front raise 20 x 8, 25 x 8, 25 x 8
lat raise 20 x 8, 25 x 8, 25 x 8
DB shrug 65, 75, 85 x 25
squat
Switch to raw squats from the last 4 weeks of Box Squatsbar x 6, 135 x 6, 135 x 6, 225 x 6, 315 x 6, 385 x 6, 385 x 6, 385 x 6, 385 x 6, 385 x 6
Leg press
405 x 8, 405 x 8, 405 x 8, 405 x 8
Calves
75 @ 405, 65 @ 405
leg curls
100, 110, 120, 130 x 8
sissy squat 4 x 10
abductor adductor 4 x 12 @ 145 & 170 respectively
Tuesday 6/6/13
tri ropes
90 x 12 (x5)
Hammer curl
35, 40, 45, 50 x 8
overhead tri rope extensions
90 x 8 (x2)
100 x 8 (x2)
curl machine
70 x 12 (x4)
over head DB tri ext.
50, 60, 70 x 12
tri machine
70 x 12 (x3)
tri rope finish
100, 90, 80, 70, 60, 50, 40, 30 x 5
Shoulders
R shoulder still an issue and it turns out the L also!
front raise 20 x 8, 25 x 8, 25 x 8
lat raise 20 x 8, 25 x 8, 25 x 8
DB shrug 65, 75, 85 x 25