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Old 05-10-2013, 02:14 PM   #429
Ramrod
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Join Date: Oct 2012
Location: MO
Posts: 1,705
Training Exp: 12
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: FOOD
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Hit shoulders today. Wanted to give my back some rest for next week. I did do some deads working with her on her form. I bet I did a few sets of 8-10. Focused on Speed and Getting my Hips forward..

Today or basically this whole weeks goal. Was to just get blood flowing good into the muscles. With a lot of stretching and Foam rolling.


Weight 180lbs

Seated DB Press
16/30's
12/40's
12/50's
10/60's
12/70's

Side Cables..............Super setted with..................Face Pulls
12/25................................................ ......................12/60
12/25................................................ ......................12/60
12/25................................................ ......................12/60

Around the World
12/25
12/35
12/45

Steering Wheels
10/45
12/35
10/35

Calf Press..................... Super Setted with................Leg Curls
12/170............................................... ........................15/90
10/170............................................... ........................12/110
10/170............................................... ........................12/100

Really focused on the Calf press. Getting a good stretch at the bottom and a tight squeeze at the top.


I did 3 rounds of (40sec rest)

5 Ninja Pull ups with 5 Leg lift. The dropped and did 15 semi close hand push ups



drove home and threw these on the grill... Went really nice with my Salad.

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