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Old 12-11-2009, 11:24 PM   #16
onetiredkris
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EDIT
12-9
Yesterday's delt day

Seated military press:
two warmup sets of 135 x 15
prep 185 x 8
225 x 5 (i messed up the the barbell hit the rests behind me, completely ruined the set)
225 x 5
185 x 7
135 x 12

Dumbbell side raises
25 x 15
40 x 10
40 x 10
45 x 10
45 x 7

Standing upright rows (cable machine with ezbar)
120 x 15
140 x 10
150 x 8
140 x 8
140 x 8

PeckDec machine rear flies
100 x 12
120 x 9
90 x 12
90 x 12
90 x 12




Yesterdays arm day

straight barbell curls
two warmups of 75 x 15
105 x 10
prep 125 x 8
145 x 6
115 x 10
one set of 21's with 75lbs

dumbbell hammercurls
30 x 12
40 x 12
40 x 11
45 x 9
30 x 12

Cable curls (close grip)
130 x 12
160 x 10
190 x 9
215 x 7
130 x 12

Skullcrushers
75 x 10
75 x 10
115 x 7
115 x 5
75 x 9

One arm cable pulldowns with elbow rest for isolation
35 x 13
35 x 11
40 x 9
45 x 6
35 x 10
30 x 12

Dipmachine
175 x 15
220 x 10
240 x 10
265 x 10
290 x 8
175 x 15

leg day in 20 minutes, cant wait

Last edited by onetiredkris; 12-17-2009 at 03:32 PM.
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