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Old 06-22-2011, 06:04 PM   #17
rippednmichigan
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Location: Michigan
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Monday Week 1 Power Various Tempos

6/20/11

Hit my macros perfectly, feeling really good lately. Good workouts, nice muscle fullness/hardness and intensity.

Chest, Bi's, Forearms and Ab's


Bench
WU 135x10 - 165x10
200x6
205x6
210x5

Smith Incline
160x6
165x6
165x5

Flat Flies
45x6,6

BB Curls
2 WU 45x10 - 55x10
85x6
95x6

Preacher Curls
85x6
90x6

DB Curl
45x6,5

BB Wrist Curl
65x6
95x5

BB Reverse Curl
65x6
75x6

Decline Sit Ups
45x10,10,10

Hanging Leg Raises
10,10,10

6/21/2011


Again a nice workout and feel I killed my legs. A bit sore on the wheels today but I'll live.

Legs were just full and tight.

Quads, Hams and Calves

Squats 2 WU 45x12, 135x12
185x6
205x6
225x6
245x5

Hack Squats
205x6,6,6

Smith Lunges
145x6
155x6

Lying Leg Curls
80x6
90x6

Seated Leg Curls
140x6
150x6
160x6

One Leg Curls
90x6
100x5

Standing Calf Raise
295x6,6,6

Seated Calf Raise
285x6,6
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