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Old 02-07-2013, 12:07 PM   #37
Jcleve68
Josh Cleveland
Uber Brawn
Points: 1,574, Level: 22 Points: 1,574, Level: 22 Points: 1,574, Level: 22
Activity: 0% Activity: 0% Activity: 0%
 

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 4

DAY 22: Saturday - (Squats)
Leg Extensions: 70, 80, 80, 80, 80 (5x30)
Squats: 135, 185, 205, 225, 275, 315, 315 (7x12)
405x10, 455x6(RAW), 530x2(sleeves), 540x1(sleeves), 405x12(RAW)
Leg Press: 445, 495, 495, 495 (4x20)
Barbell Lunges: 60 (3x12, each leg)
Stiff-Leg Deadlifts: 185 (4x12)
Seated Leg Curls: 50, 50, 60, 60, 60, 60, 60 (7x12, 30 sec. rest)
Standing Calf Raises: 115 (4x25)

DAY 23: Sunday - REST

DAY 24: Monday - (Chest & Triceps)
Bench: 225x5, 235x5, 245x5, 260x5, 260x5, 260x3, 185x20
DB Incline: 60x15, 65x15, 70x15, 75x13
Weighted Push Ups: 90x4, 45x11, 35x15, 25x14

Rope Pushdowns: 37.5, 47.5, 52.5, 57.5 (4x12)
Decline Overhead DB Extensions: 55, 60, 65, 70 (4x12)
Weighted Bench Tricep Dips: 45 (4x15)

DAY 25: Tuesday - (Deadlifts)
Cardio (A.M.): Treadmill - 30 min. (15 incline, 2.2-2.4 speed) - 130 heart rate
Deadlifts: 225, 275, 315, 365, 365 (5x12), 405x9, 315+160 bands (2x3)
Underhand Lat Pulldown: 120 (4x12)
One-Arm DB Rows: 50 (3x20)
Good Mornings: 45 (4x20)

DAY 26: Wednesday
Cardio (A.M.): Treadmill - 30 min. (15 incline, 2.2-2.4 speed) - 130 heart rate

DAY 27: Thursday - (Shoulders & Biceps)
Standing Military Press: 115, 135, 145, 160(PR) (4x12)
Seated DB Side Raises: 15, 20, 25, 25 (4x20)
Bent-Over DB Rear Delt Flys: 15 (4x20)
DB Shrugs: 60 (2x25)
Behind-the-Back Barbell Shrugs: 75 (2x25)

Barbell Curls: 70 (3x15)
Preacher Curls: 65, 75, 75, 75 (4x12)
DB Hammer Curls: 30 (4x12)

DAY 28: Friday
Cardio (A.M.): Treadmill - 30 min. (15 incline, 2.2-2.4 speed) - 130 heart rate


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