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Old 02-07-2012, 05:41 AM   #11
muscle_g
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Join Date: May 2010
Location: South Carolina
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Training Exp: lifting since 12yrs old
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Monday 2/6/12 Bench

Warm-Up
Standing Rotators: 5x12, 8x12
Side Raises: 8x12, 10x12
Hammer Curls: 10x15, 12x15
Pulldowns: 70x12, 90x12
Shoulder Rotations w/resistance Tube: 2x15(both Ext. & Int.)

Bench Press
45x12
95x8
135x5
185x3
225x1
245x6, 2 sets last rep paused
225x8 last 2 reps paused

Low-Incline BB Press
135x5
155x5
185x5
205x3

Hammer-Low Rows(weight on each side)
60x12
70x12
80x12
60x2x12(one-armed)

Rear DB Raises
15x12
20x12
25x10

Hammer Curls
25x12
30x12
35x12

BB Shrugs(on smith, static hold)
185x12
225x12
275x10

Tricep Pushdowns
70x20
80x20
40x2x12(one-armed)

(That was it. First day back since the meet so nothing was heavy today. Glad to be back in the gym.)
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405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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