WEEK 1- day 1
WORKOUT- BENCH DAY
Bench-115x5, 135x5, 145x5, 155x5, 165x5*
Front Squat-45x5, 95x5, 135x5, 135x5, 135x5 **
Row-115x5, 135x5, 155x5, 155x5, 155x5***
Pec Dec-120x10, 180x10, 180x6(or8???)
Cable Curl-85x10, 115x8, 115x6
Machine Crunches-155x10, 170x12
*went heavier than calculator said. 165x5x3 was my last work sets from previous workout. 165 was fairly easy today. A note that my breaks were very short, like a minute, compared to my usual 3 minutes becuase it was such light wieght and i was bored.
**Forgot i wasnt doing 3x5. next week ill go for 135x8x3. Wieght was pretty easy. it hurt my shoulders/arms like hell where it was resting. i assume ill get used to the bar there. my quads are still burning like hell though.
*** Not sure about my form on this. Its pretty strict. Not sure if how strict to go with it.
*Talked to the guy whos giving me the bench. He's giving me a ton of stuff.
-a bench with incline
-a real bar (mine only wieghs like 40lbs)
-a bunch of plates
-a wieght rack (im getting another one for christmas)
I <3 front squats
Last edited by kman025; 12-24-2009 at 03:47 PM.