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Old 03-27-2013, 06:42 PM   #363
Ramrod
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Join Date: Oct 2012
Location: MO
Posts: 1,708
Training Exp: 12
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: FOOD
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Been so busy with work and life I haven't been on to much.. But have been lifting the same.. I can't lift tomorrow so today's OFF day just became my OHP Day...

Last 2 days of Workouts...

3-26-13 Was Short on time

Bench
Warm ups
10/BAR
10/110
8/140
3/165

Core Sets
3/175
3/205
7/250 (+3 Set)

Singles
1/275
F/295
1/295 with RAM

DB Rows
10/55
10/55
10/55
10/55

Ninja Pull-ups ...Super setted w/.....Diamond Push-ups
6................................................. ......12
6................................................. ......15


3-27-13

Shoulder Dislocations 3x15
DB Rotator Cuff Work 3x12

Strict OHP
Warm ups
20/BAR
5/60
5/70
3/85

Core Sets
3/100
3/115
10/130

Arnold Presses
12/30
10/35
10/30

Rear Delt Cables
10/20
10/30
10/35
10/30

Around the World (head) with plates
10/35
10/45
12/45

Pizza Pies
10/10
8/10
10/5

Ninja Pull-ups......Super Setted w/.......Weight AB's
6................................................. ......20/70
5................................................. ......20/90
3................................................. ......20/90
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