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Old 06-22-2013, 09:07 PM   #12
Zach_Dirr
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Join Date: Jun 2013
Location: New Palestine, Indiana
Posts: 55
Training Exp: 2
Training Type: 5x5
Fav Exercise: Weighted Pullups
Fav Supp: German Creatine by AX
Reputation: 510
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Tricep Day:

Rope Pulldowns:
5 sets
60 x 8
72.5 x 7
77.5 x 6
82.5 x 6,5

Weighted Dips: 3 sets
45 lbs x 12 reps
55 lbs x 10 reps
70 lbs x 8 reps
*All addtional weight on top of bodyweight here.

Close Grip Bench Press:
DY 100 rep

185 lbs x 50 reps
135 lbs x 50 reps

Cable Overhead Single Arm Extensions:
4 sets
22.5 lbs x 8-10 reps x 4 sets

Kickbacks:
Drop sets on each arm until failure (Last exercise)
__________________________________________________ _____________________

Light Quads & Hamstring work--really focusing on muscle contraction and good technique.

Box squats:
315 lbs x 20 reps
405 lbs x 10 reps -- could of gone heavier/more reps
505 lbs x 1 rep
Then dropped weight down to 225 lbs x 50 reps

Leg Extensions: 3 sets
130 x 10
150 x 10
180 x 10

Straight Leg Deadlifts:
185 lbs x 15, 15
205 lbs x 10
then dropped down to 135 lbs x 55 reps really focusing in on the glute contraction.
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