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Old 01-31-2013, 01:16 PM   #29
Jcleve68
Josh Cleveland
Uber Brawn
Points: 1,574, Level: 22 Points: 1,574, Level: 22 Points: 1,574, Level: 22
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Join Date: Aug 2012
Location: LaPlace, LA
Posts: 255
Training Type: Powerlifting
Fav Exercise: Squats!
Reputation: 11306
Jcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributorJcleve68 is a dedicated contributor
Post WEEK 3

DAY 15: Saturday - (Squats)
Squats: 365x5, 405x5, 455x5(RAW), 515x5 (PR, sleeves), 530x2, 500x5 drop set to 315x12, 355x20(RAW)
Leg Press: 435, 535, 625, 675 (4x12)
Leg Extensions: 80, 90, 100 (3x20), 100x20 drop set to 60x15
Barbell Lunges: 50 (3x12, each leg)
Stiff-Leg Deadlifts: 185 (5x12)
Seated Leg Curls: 60 (4x30)
Seated Calf Raises: 50 (4x25)

DAY 16: Sunday - REST

DAY 17: Monday - (Chest & Triceps)
Cardio (A.M.): Treadmill - 30 min. (15 incline, 2.2-2.4 speed) - 130 heart rate
Bench: 225x5, 240x5, 245x5, 250x5, 260x4, 185x20
DB Incline: 60, 70, 80, 80 (4x12)
Pec Deck Flys: 115 (4x12)
Chest Dips: 12, 12, 12, 11

Rope Pushdowns: 37.5, 42.5, 47.5, 52.5 (4x12)
Close-Grip Board Presses: 185x6, 185x6, 205x4, 205x4
Skullcrushers: 60x12, 60x12, 60x10, 60x10
Overhead DB Extensions: 50x12, 55x11, 55x10, 55x10

DAY 18: Tuesday - (Deadlifts)
Deadlifts: 405x5, 425x5, 455x5, 475x3, 495x1, 500x3, 500x4, 355x20
Lat Pulldown: 50x25, 120x20, 120x15, 120x12
Bent-Over Barbell Rows: 155x8, 185x8, 205x6, 205x5
Good Mornings: 45 (4x25)

DAY 19: Wednesday
Cardio (A.M.): Treadmill - 30 min. (15 incline, 2.2-2.4 speed) - 130 heart rate

DAY 20: Thursday - (Shoulders & Biceps)
Standing Military Press: 100x12, 115x12, 135x12, 160x10(PR)
Seated DB Shoulder Press: 50 (3x20)
One-Arm DB Side Raises: 20, 25, 30, 35 (4x12)
Bent-Over DB Rear Delt Flys: 15 (3x20)
Behind-the-Back Shrugs: 115 (4x12)

Barbell Curls: 65 (3x15)
Machine Preacher Curls: 55, 70, 85 (3x15)
DB Hammer Curls: 30, 35, 40 (3x15)

DAY 21: Friday
Cardio (A.M.): Treadmill - 30 min. (15 incline, 2.2-2.4 speed) - 130 heart rate


Squat: 500x5 drop set to 315x12...6th set, followed by 355x20(RAW)
http://www.facebook.com/?ref=tn_tnmn...=3668994062626


__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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