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Old 10-18-2010, 08:38 PM   #231
muscle_g
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Join Date: May 2010
Location: South Carolina
Posts: 1,388
Training Exp: lifting since 12yrs old
Training Type: Powerbuilding
Fav Exercise: Squats, Bench, Deadlifts
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Default Mon- Bench Press day

Monday 10/18/10 Bench(WK 1)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 12x15, 15x15
Neutral-Grip Pulldowns: 60x12, 70x12

Bench Press
45x10
95x8
135x5
185x3
225x1
240x6
245x6
225x8

Close-Grip BP
205x3x5(paused each rep)

Icarian Rows(wide-grip, done with a static hold)
100x12
120x12
140x8

Rear Delts on Pec-Dec
60x12
70x12
85x12

Hammer Curls
25x12
30x12
35x12

DB Shrugs(static hold)
40x12
50x12
60x12

(That was it, had a pretty good workout today. Bench sets felt strong, not a bad way to start off a training cycle. Next week will be heavy shirted triples.)
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