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Old 02-14-2013, 01:29 PM   #50
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
Thumbs up WEEK 5

DAY 29: Saturday - (Squats)
Leg Extensions: 60 (2x20), 70,70,80,90,90,100,100 (7x12, 30 sec. rest)
Squats: 455x6(RAW), 500x5, 530x4(PR), 550x1, 550x1 (sleeves), 405+bands x3, 500+bands x3
Leg Press: 445, 535, 585, 635 (4x12)
Barbell Lunges: 50 (4x20, each leg)
Stiff-Leg Deadlifts: 135 (4x20)
Seated Leg Curls: 50 (4x30), 70x20, 80x15, 100x10
Standing Calf Raises: 115 (4x25)

DAY 30: Sunday - REST

DAY 31: Monday - (Chest & Biceps)
Cardio (A.M.): Treadmill - 30 min. (15 incline, 2.2-2.4 speed) - 130 heart rate
Bench: 225x5, 245x5, 260x5, 270x3, 270x3, 185+bands x18
DB Incline: 65x12, 70x12, 80x11, 85x9
Weighted Push Ups: 25x22, 35x14, 45x10, 20 reps
Decline Guillotine Press: 135, 155, 155 (3x8)

EZ-bar Curls: 65 (4x12)
DB Hammer Curls: 30x15, 35x15, 40x12, 40x15
Alternating DB Curls: 20, 25, 30 (3x20)

DAY 32: Tuesday - (Deadlifts)
Deadlifts: 405x5, 455x5, 475x5, 500x5(PR), 550x2(PR), 405x10(PR)
Lat Pulldown: 90, 90, 120 (3x20)
Bent-Over Barbell Rows: 135, 155, 165, 185 (4x12)
One-Arm DB Rows: 50 (3x15)
Good Mornings: 45 (4x25)

DAY 33: Wednesday
Cardio (A.M.): Treadmill - 30 min. (15 incline, 2.2-2.4 speed) - 130 heart rate


DAY 34: Thursday - (Shoulders & Triceps)
Seated Shoulder Press: 95, 115, 130, 140, 150(PR) (5X12)
DB Side Raises: 20, 25, 30, 35 (4x12)
Reverse Pec Deck Flys: 55, 70, 70 (3x20)
Barbell Shrugs: 135x20, 185x20, 205x20, 135x40

Decline Close-Grip Bench: 185x8, 205x8, 225x6, 225x6
Incline Skullcrushers: 60, 70, 70, 70 (4x12)
Overhead DB Extensions: 50 (3x15)
Weighted Bench Dips: 45 (3x20)

DAY 35: Friday
Cardio (A.M.): Treadmill - 30 min. (15 incline, 2.2-2.4 speed) - 130 heart rate





Its been a good week 5 of training.....Squat: 530x4 (PR), Deadlift: 500x5 (PR) and 550x2 (PR), and Seated Shoulder Press: 150x12 (PR), and I've been weighing between 220-222 lbs. all week, pieces are falling together.....58 days till the APA Frisco Classic!!!!!
__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
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