View Single Post
Old 02-22-2013, 12:39 PM   #58
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
Default WEEK 6

DAY 36: Saturday - (Squats)
Squats: 405x12, 455x6 (RAW), 505x6, 530x5 (PR, sleeves)
Reverse Band Squats: 585x3, 615x3, 635x3
Leg Press: 500 (4x20)
Leg Extensions: (4x30)
DB Lunges: 35 (3x12, each leg)
DB Stiff-Leg Deadlifts: 50, 60, 65 (3x15)
Lying Leg Curls: 50 (7x12, 30 sec. rest)
Standing Calf Raises: 115 (4x25)

*Trained with Univeral Nutrition Athlete Garrett "GUNZ" Griffin

DAY 37: Sunday - OFF

DAY 38: Monday - (Chest & Triceps)
Cardio (A.M.): Treadmill - 30 min. (15 incline, 2.2-2.4 speed) - 130 heart rate
Bench: 225x5, 250x5, 260x5, 275x3, 275x2, 185+bandsx12, 185+bandsx10
Incline: 185x12, 185x9, 185x9, 185x10
Weighted Push Ups: 25x15, 25x17, 25x15, 25x12
Pec Deck Machince: 85x25

Overhead DB Extensions: 60 (4x12)
Close-Grip Bench: 185x8, 205x5, 205x7, 205x5
DB Kickbacks: 15 (3x15)
Machine Tricep Dips: 100x20, 120x20, 150x20, 160x12
V-bar Pushdowns: 37.5x40

DAY 39: Tuesday - (Deadlifts)
Deadlifts: 405x6, 455x6, 500x4, 550x2, 550x2 (PR on straight bar), 405x8
Underhand Lat Pulldown: 100 (4x20)
T-Bar Rows: 160x12, 180x12, 205x10, 205x10
One-Arm DB Rows: 60, 60, 65, 65 (4x12)
Hyperextensions: (4x25)

*I had to deadlift on a straight bar (reg. 45 lb. bar) this week

DAY 40: Wednesday
Cardio (A.M.): Treadmill - 30 min. (15 incline, 2.2-2.4 speed) - 130 heart rate

DAY 41: Thursday - (Shoulders & Biceps)
Cardio (A.M.): Treadmill - 30 min. (15 incline, 2.2-2.4 speed) - 130 heart rate
Seated DB Shoulder Press: 60x12, 70x12, 80x8 (PR)M 80x7
One-Arm DB Side Raises: 20, 25, 30, 35 (4x15)
Reverse Pec Deck Flys: 55, 55, 70, 70 (4x20)
Behind-the-Back Barbell Shrugs: 135 (4x25)
Plate Raises: 25x80

Barbell Curls: 65 (4x15)
DB Hammer Curls: 30 (4x20)
Machine Preacher Curls: 55 (3x20)

DAY 42: Friday - OFF


__________________
Josh Cleveland Meet PR's:
Squat: 661.4
Bench: 347.2
Deadlift: 650.4
Total: 1,659 lbs.
Jcleve68 is offline   Reply With Quote