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Old 12-20-2012, 09:45 PM   #11
BendtheBar
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Left you a couple questions so I could help:

http://muscleandbrawn.com/forums/pow...tml#post303742
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Old 12-20-2012, 10:18 PM   #12
Jen
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Planks are brutal! Nice work!
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Old 12-22-2012, 08:38 AM   #13
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12/21/12

Triceps n' Chest

DB Bench Press: 5x 12/15 x2 12/30 x3

Cross Body Tri Ext: 5x 12/30

Incline Chest Press: 5x 11/90 11/110 9/140 7/160 5/170

Laying Chest Press: 4x 10/50 x1 10/70 x3

Tricep Pushdowns: 5x 12/95 x4 5/105 x1

Cable Crunches with Rope: 5x 14/150

Crunches w/bench: 5x 5/18

DB Skull Crushers: x4 11/40




12/22/12

Shoulders n' Calves

Cable Shoulder Raise: 4x 12/40

Calf Raise DB: 4x 13/100

Crunches w/ball: 4x 4/50

Plank: 4x 4/30sec

Calves w/Leg Press: 4x 14/270

Arnold's 4x 12/40

Side Cable Pull ( both arms ): 11/80 x1 10/80 x3

DB Side Raise: 4x 12/24

Lat Pull Down: 4x 11/125

Cable Crunches w/Rope: 4x 14/150
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Old 12-22-2012, 09:01 AM   #14
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Both workouts look intense keep it up
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 435
Bench: 305
Dead Lift: 485
Shoulder Press: 205
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Old 12-22-2012, 02:58 PM   #15
BendtheBar
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Nice work TJ.
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Old 12-22-2012, 03:02 PM   #16
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Good work Mr T.
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Old 12-25-2012, 07:13 PM   #17
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12/25/12

Day1 of Upper Body

DB Bench Press: 4x 12/50 x1 12/60 x3

Lat Pull Downs: 4x 10/125

Up Right Row: 4x 12/40 2x 13/40 2x

Cable Tricep Press Downs: 4x 13/100 1x 14/100 3x

DB Curls: 4x 12/30 1x 13/15 x3

Crunches on bench: 5x 5/18

Crunches w/ball: 4x 4/50

Planks: 4x 4/30sec

Stretched with foam roller ( =

I feel GREAT!! (=
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Old 12-25-2012, 07:49 PM   #18
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Plenty of volume in there TJ,and foam rolling
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Old 12-25-2012, 07:59 PM   #19
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thanks
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Old 12-25-2012, 10:18 PM   #20
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Good work, feel great=win.

Nice work.
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Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
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