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Old 12-09-2013, 07:45 AM   #23
ravimolasaria
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Join Date: Feb 2012
Location: India
Posts: 18,018
Training Exp: 10
Training Type: ARGH!!!
Fav Exercise: Squats
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Quote:
Originally Posted by ZacWhalen View Post
12/5/13 Max effort bench press
Buffalo bar, full range raw- 145x3, 195x3, 235x3, 285x2, 325x1, 375x1, 395x1, 405x0
Weighted dips- 35lbs x 8, 70x8, 105x8
seated DB military- 50x10, 60x10x2, 70x8
dumbell pullover- 70x8, 80x8
Bicep machine- 3 sets of 8-12
Band pressdowns- 3 sets of 20ish
Quote:
Originally Posted by ZacWhalen View Post
12/6/13 Rep Squats
Buffalo bar squats- Warmups, then 435x2x2, 475x2x2, 515x2, 555x1
Safety squat bar front squats- 155x8, 205x6, 245x6
Reverse hyper- 4 sets of 10-12
Leg curl- 3 sets of 10
decline situps with bands- 2 sets of 12
side bends with kettlebell- 2 sets of 12
Quote:
Originally Posted by ZacWhalen View Post
12/8/13 dynamic effort bench
Bench against doubled mini bands- warmups, then 155x3x4, 185x3x4
Flat dumbbell press- 90's x 26 reps, 100's x 20 reps
pullups- 10, 25x6 x 2 sets
Dumbell tate press- 60x12, 70x12, 80x12
Side laterals/bent laterals- 30's x 8 reps each way x 3 sets
dumbell hammer curls- 3 sets of 10-12
Monstrous working ZW .. Destroying wts. consistently buddy ...
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