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Old 06-22-2013, 12:21 AM   #473
jdmalm123
Train, Eat, Rest, Repeat!
Max Brawn
 
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Join Date: Jan 2010
Location: Colorado
Posts: 6,090
Training Exp: 26
Training Type: Powerbuilding
Fav Exercise: BP, MP, SQ & DL
Fav Supp: Bacon & Eggs
Reputation: 885641
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DB Step ups with shrug
25x40

Toe Squat
BWx15


SQUAT (low-bar, med/wide stance, parallel)
155x3
175x3
195x3
215x3
235x3

135x10 (speed)

DB Alternating Front Raise
10x20

Pendlay Row
155x3
165x3
175x3
185x3
195x3

DB Fly
10x10

DB Lying Tricep Extensions
20x12
25x12
30x12
35x12

Dips
BWx10

Lunges
BWx20

Orbits
10x20

Tricep, Lat and Quad Stretching

Comments
Pulled insulation from a crawl space for 2 hours today. Always a good time.

The warm up was effective but will not progress them so it doesn't cut into the main lifts.

Everything felt good. Surprised at the dips...could have done more. The DB extensions were harder on the left arm but not bad.
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