View Single Post
Old 07-29-2012, 11:03 PM   #33
dundee
Member
Brawn
Points: 272, Level: 5 Points: 272, Level: 5 Points: 272, Level: 5
Activity: 11% Activity: 11% Activity: 11%
 
dundee's Avatar
 

Join Date: Jul 2012
Location: Florida
Posts: 90
Training Exp: 6+ years
Training Type: Powerlifting
Fav Exercise: whichever is weakest
Fav Supp: food h2o protein creatine
Reputation: 2260
dundee has made some good postsdundee has made some good postsdundee has made some good postsdundee has made some good postsdundee has made some good postsdundee has made some good postsdundee has made some good postsdundee has made some good postsdundee has made some good postsdundee has made some good postsdundee has made some good posts
Default

07.21.12 Saturday - Upper Accessory

I did this in my old gym at University of Florida in Gainesville. It was great to train in the secret "dungeon gym" hidden in the bottom of the basketball arena. It's where I started my journey in powerlifting. I started at 165lbs in 2006. I now weigh 265lbs. A lot of PRs in this gym. First 400 and 500 pull. First 300 bench. Felt great to train there!

Treadmill 5 min warm up

DB shoulder warm up
3 supersets of:
- 10ís x 8 front delt raise
- 10ís x 8 lateral delt raise
- 10ís x 8 rear delt raise

Flat Bench
Warm up - 95x5, 135x5, 185x5, 225x3
245x10
255x10

Flat DB Press
100's x 10 x 3

DB Rows
130's x 10 x 3 Missed these on deadlift day

Cable Tricep press downs
A lot of iron x 12
More iron x 10
Even more iron x 8

DB lateral raises
20's x 12
20's x 10
25's x 8

Cable face pulls
Dont remember x 12
something else x 10
something else x 8

Pull-ups
BW x 10 x 3 Did these for fun. Pull-ups are awesome.
__________________
Meet PRs: 480 squat, 375 bench, 660 dead, 1505 (480/375/650) total

Training log for APF-AAPF Orlando Barbell Southern States: 10/27/12
dundee is offline   Reply With Quote