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Jcleve68 10-25-2012 09:50 AM

Week 2 of training
 
DAY 8: Monday - (Chest)
Push Ups: (3xfailure) - 45, 30, 30
Decline Machine: (5x4-10) - 230x10, 250x10, 270x10, 290x7, 310x7
Incline: (5x4-10) - 185x10, 205x10, 225x6, 225x4, 225x6
Bench: (5x2, 30 sec. rest) - 275, 245, 245, 245, 225

DAY 9: Tuesday - (Back)
Lat Pulldown: (3x10) - 115, 130, 145
Reverse-Grip Pulldown: (3x10) - 115, 130, 145
Bent-Over Barbell Rows: (3x8-10) - 185x10, 225x10, 225x8
Underhand Barbell Rows: (3x10) - 185, 185, 185
Deficit Deadlifts: (3x8-10) - 225x10, 315x10, 315x8
Bent-Over Cable Rows: (7x10, 30 sec. rest) - 42.5 for all 7 sets

DAY 10: Wednesday - (Calves & Arms)
Seated Calve Raises: (4x20) - 70, 70, 70, 70
Smith Machine Calve Raises: (7x20, 30 sec. rest) - 100 for all 7 sets
Rope Pushdown: (7x10, 30 sec. rest) - 37.5 for all 7 sets
Decline Close-Grip Bench: (3x10) - 185, 205, 225
Machine Tricep Dips: (3x10) - 180, 200, 220
Incline Tricep Extensions: (3x10) - 60, 60, 60
Straight Bar Cable Curls: (7x10, 30 sec. rest) - 22 for all 7 sets
Hammer Curls: (3x10) - 40, 45, 50
Preacher Curls: (3x10) - 55, 65, 65
Alternating DB Curls: (3x8-10) - 30x10, 35x10, 40x8


*44 days till the 2012 APA Holiday Classic in Hattiesburg, MS...Saturday, Decmber 8th

ravimolasaria 10-25-2012 09:53 AM

Quote:

Originally Posted by Jcleve68 (Post 287587)
DAY 8: Monday - (Chest)
Push Ups: (3xfailure) - 45, 30, 30
Decline Machine: (5x4-10) - 230x10, 250x10, 270x10, 290x7, 310x7
Incline: (5x4-10) - 185x10, 205x10, 225x6, 225x4, 225x6
Bench: (5x2, 30 sec. rest) - 275, 245, 245, 245, 225

DAY 9: Tuesday - (Back)
Lat Pulldown: (3x10) - 115, 130, 145
Reverse-Grip Pulldown: (3x10) - 115, 130, 145
Bent-Over Barbell Rows: (3x8-10) - 185x10, 225x10, 225x8
Underhand Barbell Rows: (3x10) - 185, 185, 185
Deficit Deadlifts: (3x8-10) - 225x10, 315x10, 315x8
Bent-Over Cable Rows: (7x10, 30 sec. rest) - 42.5 for all 7 sets

DAY 10: Wednesday - (Calves & Arms)
Seated Calve Raises: (4x20) - 70, 70, 70, 70
Smith Machine Calve Raises: (7x20, 30 sec. rest) - 100 for all 7 sets
Rope Pushdown: (7x10, 30 sec. rest) - 37.5 for all 7 sets
Decline Close-Grip Bench: (3x10) - 185, 205, 225
Machine Tricep Dips: (3x10) - 180, 200, 220
Incline Tricep Extensions: (3x10) - 60, 60, 60
Straight Bar Cable Curls: (7x10, 30 sec. rest) - 22 for all 7 sets
Hammer Curls: (3x10) - 40, 45, 50
Preacher Curls: (3x10) - 55, 65, 65
Alternating DB Curls: (3x8-10) - 30x10, 35x10, 40x8


*44 days till the 2012 APA Holiday Classic in Hattiesburg, MS...Saturday, Decmber 8th

going great JC ... what would be your target 1RM for Dec. 8th ... ?

Jcleve68 10-25-2012 09:56 AM

*I haven't been able to get over the hump of 330 bench in a meet, so shooting for 340-350 bench.

*Squat: I hit 600 at my last meet, so anything slightly over 600 would be great!

*Deadlift: 600 is my best, so once again anything slightly over 600 would be great!

BendtheBar 10-25-2012 06:28 PM

Your volume would kill me. You must eat like a bear.

Jcleve68 10-25-2012 06:32 PM

DAY 11: Thursday - (Shoulders & Traps)
DB Shoulder Press: 65x10, 70x10, 80x10, 85x5
Incline DB Front Raises: 20x10, 25x10, 30x8, 30x10
Upright Rows: 65x10, 85x10, 95x10, 105x10
DB Side Raises: 15 (7x10, 30 sec. rest)
DB Rear Delt Flys: 25 (4x10)
DB Shrugs: 80, 85, 90, 100 (4x10)
Barbell Shrugs: 185 (4x10)
Reverse Pec Deck: 40 (7x10, 30 sec. rest)

Jcleve68 10-25-2012 06:33 PM

Quote:

Originally Posted by BendtheBar (Post 287719)
Your volume would kill me. You must eat like a bear.

I just find workouts from websites and do them really...this may very well be the reason why my bench has not gone up at all recently. I may be over training.

Jcleve68 10-26-2012 07:19 PM

DAY 12: Friday - (Squats)
Squats: 405, 425, 440, 450, 460 (5x5)
Box Squats: 365 (3x8)
Pause Squats: 315, 340, 365 (3x3, about 3-5 sec. pause at bottem)
Seated Leg Curls: 70 (7x10, 30 sec. rest)
Leg Extensions: 100 (7x10, 30 sec. rest)


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