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Old 10-23-2010, 04:43 PM   #2
gaspers04
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Join Date: Mar 2010
Location: North Central Illinois
Posts: 5,500
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
Reputation: 186096
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Chest & Biceps, WK1

AM Training @ The Dungeon.

Bench Warm Up
135x10 225x10 315x5

4 Board Press
405x1 455x1 495x1 515x1 -At this point we switched my boards to a 5 board. A 6 board ROM would equal their 4 board ROM, they are both approximately 5'6 and I am 6'2 with Orangutan arms...lol I think that my lock outs with the 5 board is about 8-10 inches. Bench shirt on at 515.

5 Board Press w/ Shirt
525x1 535x1 545x1 555x1 575x1(Easy)

Reverse Band Bench - Raw
440x2/2/2/2/2/2

PM Training

Incline Bench
135x12 225x10 315x3 135x20

DB Bench
105x10/10/10

DB Flies
35x10* 25x20 * Reduced weight to 25, aggravated my rotator cuff.

Low Cable Hammers w/ Rope
100x5/5/5

BB Curls
70x12 80x12 90x12

Light DB Preacher Curls
25x15/15

EZ Curl Bar with Bands
30/30

Rotator Cuff Work

Outside Rotation
Bands x20/20

Horizontal Rotation
Bands x20/20

PWO - XTend, Kre-Alkalyn Whey and Food.
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Supplements
M & S's Isofuel Chocolate, MGN's Dextrose,Universal's Beef Aminos and AAEFX's Kre-Alkalyn.
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