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Old 06-21-2013, 11:21 PM   #473
jdmalm123
Train, Eat, Rest, Repeat!
Max Brawn
 
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Join Date: Jan 2010
Location: Colorado
Posts: 5,785
Training Exp: 26
Training Type: Powerbuilding
Fav Exercise: BP, MP, SQ & DL
Fav Supp: Bacon & Eggs
Reputation: 846614
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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.
__________________
"You must have a very strong reason for doing an exercise. If you don't, scrap it and move on." -Jim Wendler

2017 goals:
-Get bigger overall @ 10-12%BF. -Traps big enough to scare women, children and manlets. -Complete clean TRIPLES with weights I've handled for heavy singles
-Curl 70# DBs for reps and knock out 12-15 easy pullups -BP 260x3 MP 160x3 SQ 325x3 DL385x3 BOR 190x3

Gym PRs: BP 265 MP 175 SQ 365 DL 405 BOR 245
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