Push Day
Incline Barbell Press
2 sets of 135 x 15
185x10
225x10
275x10
315x8
365x4
315x10
Flat Dumbbell Press (Tucking Elbows to sided and keeping a neutral Grip Throughout)
80's x 10
90's x 10
100's x 10
110's x 10
Pec Deck 4x10
135,155,165,165
Reverse Pec Deck 4x20
110,130,130,130
Hammer Strength Iso Shoulder Press (I did these 1 arm at a time as well)
1 plate per side for 15
1 and 1/4 plate per side for 12
2 plates per side for 10
2 plates and 1/4 plate for 10
Camber Bar Push Downs
50x 15
65x 15
75x15
85x15
Last set was a drop set of 10 85x10, 65x10, 50x10, 35x10
Leg Day
Seated Leg Curls 6x10-15
110,120,130,140,150,170
Seated Calve Raises (while waiting on a power rack to open up) 5x15 with 2 plates
barbell Squats
135x10
225x10
315x6
365x6
405x5
495x4
585x2 (I was kinda upset here cuz I didn't match last week ... My legs felt like I could have gone for a good 3 more reps or so but i couldn't pull my focus off some pain I've been having in my wrist trying to keep my hands back and under the bar)
495x4
Leg Press
Started with 4 plates per side and went up a plate on each side each set
top set was 10 plates per side and a buddy who said he weighs 185 sitting on top of the sled
Leg Extensions 3x15
110,130,150
Pull Day (quick and heavy for blood pump)
Chins 4xfail
Smith Bent over rows
135x20
225x15
315x10
315x10
225x10
Seated Low Row
160x10
180x10
220x10
240x10
260x10
Incline Barbell Press
2 sets of 135 x 15
185x10
225x10
275x10
315x8
365x4
315x10
Flat Dumbbell Press (Tucking Elbows to sided and keeping a neutral Grip Throughout)
80's x 10
90's x 10
100's x 10
110's x 10
Pec Deck 4x10
135,155,165,165
Reverse Pec Deck 4x20
110,130,130,130
Hammer Strength Iso Shoulder Press (I did these 1 arm at a time as well)
1 plate per side for 15
1 and 1/4 plate per side for 12
2 plates per side for 10
2 plates and 1/4 plate for 10
Camber Bar Push Downs
50x 15
65x 15
75x15
85x15
Last set was a drop set of 10 85x10, 65x10, 50x10, 35x10
Leg Day
Seated Leg Curls 6x10-15
110,120,130,140,150,170
Seated Calve Raises (while waiting on a power rack to open up) 5x15 with 2 plates
barbell Squats
135x10
225x10
315x6
365x6
405x5
495x4
585x2 (I was kinda upset here cuz I didn't match last week ... My legs felt like I could have gone for a good 3 more reps or so but i couldn't pull my focus off some pain I've been having in my wrist trying to keep my hands back and under the bar)
495x4
Leg Press
Started with 4 plates per side and went up a plate on each side each set
top set was 10 plates per side and a buddy who said he weighs 185 sitting on top of the sled
Leg Extensions 3x15
110,130,150
Pull Day (quick and heavy for blood pump)
Chins 4xfail
Smith Bent over rows
135x20
225x15
315x10
315x10
225x10
Seated Low Row
160x10
180x10
220x10
240x10
260x10
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