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Old 04-17-2013, 09:46 AM   #91
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Thanks yea was a good session stretching my calfs more has helped with a bit of stiffness that I have had the last few sessions.
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Old 04-18-2013, 08:26 PM   #92
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Squats - Warm up 1x140x5, 1x190x5, 3x280x8
Bench Press - Warm up 1x135x5, 1x185x5, 3x250x7,
Barbell Incline Bench Press - 3x195x10
Wide Grip Lat Pulldowns - 3x160x10
Seated Cable Rows 3x145x10,
Rope Extensions -3x80x10
DB Curls - 3x37.5x10
DB Lateral Raises - 3x37.5x10
DB Bent over Raises - 2x37.5x10, 1x37.5x9
Standing Barbel Calf Raises - 3x250x10
Glute Ham Raises - 2xBWx10, 1XBWx9,
Standing Cable Crunch - 3x80x15,

Good session still making steady progress on my main lifts which is good and I am happy with it so far, decided to work with a rep goal then increase from there has sorta been a nice tweak to routine.
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Old 04-19-2013, 01:43 AM   #93
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Squats - Warm up 1x140x5, 1x190x5, 3x280x8
Bench Press - Warm up 1x135x5, 1x185x5, 3x250x7,
Barbell Incline Bench Press - 3x195x10
Wide Grip Lat Pulldowns - 3x160x10
Seated Cable Rows 3x145x10,
Rope Extensions -3x80x10
DB Curls - 3x37.5x10
DB Lateral Raises - 3x37.5x10
DB Bent over Raises - 2x37.5x10, 1x37.5x9
Standing Barbel Calf Raises - 3x250x10
Glute Ham Raises - 2xBWx10, 1XBWx9,
Standing Cable Crunch - 3x80x15,
Very very strong working prstylee ... superb volume on Squat and bench ... great working brother ... keep up the great work ...
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Old 04-19-2013, 01:21 PM   #94
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Very very strong working prstylee ... superb volume on Squat and bench ... great working brother ... keep up the great work ...
Thanks trying to keep the progress up
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Old 04-22-2013, 09:01 AM   #95
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Squats - Warm up 1x140x5, 1x190x5, 3x280x9
Bench Press - Warm up 1x135x5, 1x185x5, 3x250x8,
Barbell Incline Bench Press - 3x205x8
Wide Grip Pullups - 3xBWx10
Barbel Rows 2x190x8, 1x190x9
Lying Barbel Extensions -3x65x10
Barbel Curls - 3x65x10
Machine Lateral Raises - 3x65x10
Machine Shoulder Press - 3x75x10
Rotary Calf Raise - 3x150x10
Glute Ham Raises - 2xBWx10, 1XBWx8,
Standing Cable Crunch - 3x85x12

It was a good sunday morning session, a good day too a little cold right after strectching a bit decided to go test out my motorcycle for the day so spent the day fairly stiff.... but worth it.
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Old 04-23-2013, 08:01 AM   #96
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Wow ... the session is quite long exhausting and tiring one ... You seems to like doing all the working in a single session ... that requires some great strength ... keep smashing the wts. buddy ...
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Old 04-23-2013, 08:09 PM   #97
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Join Date: Feb 2013
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Fav Exercise: Squat
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Squats - Warm up 1x140x5, 1x190x5, 3x280x9
Bench Press - Warm up 1x135x5, 1x185x5, 1x250x9, 1x250x8
Barbell Incline Bench Press - 2x205x9, 1x205x8
Seated Cable Rows - 3x150x10
Lat Pulldowns 3x150x10
Rope Extensions -3x80x10
DB Curls - 3x37.5x10
DB Lateral Raises - 1x37.5x8, 2x37.5x9
DB Rear Delt Raises - 2x37.5x10, 1x37.5x9
Rotary Calf Raise - 3x150x10
Glute Ham Raises - 2xBWx10, 1XBWx8,
Standing Cable Crunch - 2x85x15, 1x85x12

Long day today decided to not deadlift gonna see if I switch max effort days for my Sundays to go for Deadlift maxes after a 2 day rest.
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Old 04-23-2013, 08:09 PM   #98
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Wow ... the session is quite long exhausting and tiring one ... You seems to like doing all the working in a single session ... that requires some great strength ... keep smashing the wts. buddy ...
Thanks, still doing what I can to keep improve.
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Old 04-24-2013, 02:34 AM   #99
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Old 04-26-2013, 08:18 AM   #100
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Join Date: Feb 2013
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Fav Exercise: Squat
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Squats - Warm up 1x140x5, 1x190x5, 3x285x6
Bench Press - Warm up 1x140x5, 1x190x5, 3x250x9,
Barbell Incline Bench Press - 2x205x9, 1x205x10
Seated Cable Rows - 3x150x10
Wide Grip Pullups 3xBWx10
Rope Extensions -3x80x10
DB Curls - 3x37.5x10
Machine Lateral Raises - 3x70x10
Machine Shoulder Press- 3x80x10
Rotary Calf Raise - 3x150x10
Glute Ham Raises - 2xBWx10, 1XBWx8,
Standing Cable Crunch - 2x85x15, 1x85x13

Good session working to slowly progress my squat reps in the upcoming weeks still feel good bit tired after a long day of work but hey gotta get it in.
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