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Old 05-09-2013, 08:00 PM   #131
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Upper Hyp- (Back/Rear Shoulder/Bicep Hyp)

Barbell Bent Over Row 1x195x10, 1x195x9, 1x195x8
Close Grip Latpulldowns - 1x135x10, 1x135x8
Seated Cable Row - 2x135x10
Barbell Pullovers - 2x50x12
DB Bent Over Rear Delt Flys 1x32.5x13, 1x32.5x12, 1x32.5x10
Cable Reverse Flys - 1x20x12, 2x20x10
DB Curls - 2x32.5x10
Hammer Curls - 2x32.5x10
DB Shrugs - 2x50x15
Ab Crunch - 3x70x15

Good day goals for next session with this focus hit my rep goal on most of the exercises with the same weight found a good weight point to go with slow 3-4sec eccentrics and a decent rep range and not feel blitz. Liking my current volume/frequency keeps me working, tom leg day gonna feel good.
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Old 05-10-2013, 06:29 PM   #132
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Squats - Warm up 1x135x5, 1x135x3, 2x225x15, 1x225x14,
Front Squat - 1x135x15, 1x135x12
DB Walking Lunges - 2x35x15
Leg Extensions - 2x100x15,
Lying Leg Curls - 3x70x15
Seated Leg Curls - 2x90x14
Seated Calf Raises - 3x90x20


Good session, getting back into the front squatting wrist feel more comfortable with added mobility work. Going to aim for 3 sets of 15 next friday if i hit that goal gonna add 5lbs and work on repping that for 3x15.
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Old 05-10-2013, 07:06 PM   #133
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Great workouts P! Keep working hard man!!!
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Old 05-11-2013, 01:45 AM   #134
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Superb doing Prstylee ... keep smashing the wts. ...
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Old 05-11-2013, 01:52 AM   #135
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Superb doing Prstylee ... keep smashing the wts. ...
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Old 05-11-2013, 04:02 AM   #136
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nice squat reppage
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Old 05-11-2013, 05:45 AM   #137
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Quote:
Originally Posted by Hunterace View Post
Great workouts P! Keep working hard man!!!
Plan to as long as I can take it

Quote:
Originally Posted by ravimolasaria View Post
Superb doing Prstylee ... keep smashing the wts. ...
Thanks plan too

Quote:
Originally Posted by leefarley View Post
nice squat reppage
Yea nice change from the low to high, keep squat frequency up and lowering the weights on the second session of the week lets me get some more squat work.
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Old 05-11-2013, 10:51 AM   #138
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Beast work.
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Old 05-11-2013, 12:34 PM   #139
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Power!
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Old 05-12-2013, 08:59 PM   #140
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Upper Power Day
(focused on slow controlled reps)

Bench Press - Warm up 1x135x5, 1x185x3, 3x265x3,
DB Flys - 2x50x7
Wide Grip Lat Pulldowns - 2x175x5
Barbell Bent Over Row 3x220x4
Machine Delt Raise - 3x90x8
Facepull - 3x40x8
EZ Bar Curl - 2X70x5
Barbel Skullcrushers - 3x70x6
DB Shrugs - 2x80x8
Standing Cable Crunch - 3x90x8

Good session went out saturday so was pretty tired sunday due to not getting much sleep from friday and having to work 2 shifts prior to spending the night out with friends. Set some new numbers on certain exercises next power session gonna see if I can rep out the 265x5 not a bad number considering im down to 167lbs at the moment. Hopefully at a good pace can be going past 300+ for good reps before the end of the year.
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