Squatch's House of Pain

[Squatch]

10/18
Back/Bis

Pull Ups
BWx6x4

VBar Pulldowns
250x10
275x8
300x6

Yates Rows
225x10
245x8
285x5

BB Curls
115x10
135x8
155x6

DB Concentration Curl Burnout
25 x 20 each arm

[Squatch]

10/22
Legs

Single Leg Leg Press
2 platesx15 per leg
4 platesx12 per leg
5 platesx10 per leg
6 platesx8 per leg
7 platesx6 per leg

Hack Squats
8 plates x 10
10 plates x 8
12 plates x 6

Ham Curls
170x10
180x8
190x6

Standing Calf Raises - 2 second contraction, 5 sec stretch
225x10
315x8x3

[Squatch]

10/23
Chest/Tris

Flat BB Bench
135x15
225x12
285x10
315x8
345x7

Burnout with RP
185x26+9RP+4RP

DB Flyes
55x10
65x8
75x4

Skulls
95x12
115x10
135x8
155x6

Tri Ext
90x12
110x10
130x8
150x6

[CTri17]

10/23
Chest/Tris

Flat BB Bench
135x15
225x12
285x10
315x8
345x7

Burnout with RP
185x26+9RP+4RP

DB Flyes
55x10
65x8
75x4

Skulls
95x12
115x10
135x8
155x6

Tri Ext
90x12
110x10
130x8
150x6

I'm so jealous of how strong you are, good job!

[Squatch]

Thanks, Christina.

10/24
Back/Bis

Pull Ups
5x5

Lat Pulldowns- Parallel bar
225x10
250x8
275x6

Supported T Bar Rows
4 plates x 10
5 plates x 8
6 plates x 6

DB Curls
55x10
65x8
75x6

Preacher Curl
95x10
115x8
125x6