bb bench-125x8x1, 145x6x1, 175x4x1, 215x6x1
DB bench-70'sx6x1, 100'sx10x2 these were good hard sets
DB incline bench-70'sx5x1, 100'sx5x2, 100'x3x1, 100's x 2 x 1
DB Incline flies-50'sx10x1,55'sx10x1, 60'sx10x1, 35'sx20x1 (nice burn) Pr's here
Pec. Dec.- 1 arm 198x10x2 (each arm),
Cable rope press downs 138x5x4, 147x8x1
1 arm cable kick backs- 64x10x1, 70x10x1, 75x10x1
close grip hammer db bench. 55x10x3
Shoulders (here's where the workout went real bad)
side laterals 20x10x2
DB shoulder press-50x6x1, 60x6x1,60x5x1 LOTS of PAIN
Abs-cable rope crunches-175xFx3, reverse crunches BWxFx3. Decline Crunches BWxFx3
Cardio- elliptical hiit (kinda) training 15 min.
according to the scales I have dropped to 196. My goal is to get to 190 and then gain some lean muscle. So A calorie deficit is not helping me out either.
Last edited by moore_716; 11-24-2009 at 06:25 PM.