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Old 09-08-2010, 06:53 AM   #121
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I am not gonna repeat the cycle. But i will do squats with high volume - 10 to 8 reps minimum. Will hit parallel for everything, gotta get more used to it. No goofing around.
Best of luck beer man. Sounds like a solid plan.
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Old 09-08-2010, 08:56 PM   #122
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Post September 10, 2010

Quote:
Originally Posted by BendtheBar View Post
Best of luck beer man. Sounds like a solid plan.
Thanx Man ! !
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Seated Overhead Dumbbell Extension - Triceps
30 x 10, 40 x10, 50 x 10, 60 x 10, 70 x 10

Skull Crushers
45 x 20, 65 x 15, 85 x 10, 105 x 8

Barbell Curls
65 x 8, 75 x 8, 85 x 8, 95 x 8, 105 x 8, 115 x 8, 125 x 8 PR

Seated Incline Dumbbell Curl - Strict Form
Both Arms = 25 x 10, 30 x 10, 35 x 10, 45 x 5, 50 x 5

Hammer Curl
25 x 10, 30 x 10, 35 x 10, 45 x 5, 50 x 5, 55 x 5

Overhead Cable Curls
30 x 10, 40 x 10, 50 x 10, 60 x 10

Seated Cable Rows
100 x 10, 120 x 10, 140 x 10, 160 x 10, 200 x 8

Triceps Dumbbell Kickbacks
Drop sets = (30x10, 25x10, 20x8, 15x8), (25x10, 20x10, 15x5)

Did some cable triceps extension.
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Old 09-14-2010, 07:42 PM   #123
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Post September 14, 2010

Squats
Warm ups 95 x 15, 135 x 15, 185 x 10
1st set = 225 x 10
2nd set = 275 x 10
3rd set = 315 x 5
4th set = 225 x 5 (5 sec pause reps)

Hack Squats
95 x 10, 135 x 10, 185 x 10, 225 x 10

Leg Press
4 plates x 10
6 plates x 10
8 plates x 10
10 plates x 10

Did some reverse leg extension and Rotator Cuff Rehab.

Dumbbell Bicep Curl - Strict Form
20 x 20, 25 x 20, 30 x 10, 35 x 8, 40 x 8, 45 x 5

Hammer Curls
20 x 10, 30 x 10, 35 x 10, 40 x 10

Incline Dumbbell Concentration Curls
20 x 15, 25 x 10, 30 x 10, 35 x 8

EZ Bar Curls
55 = 7-7-7
65 = 7-7-7
75 = 7-7-7
85 = 7-7-7

Did 25 min abs workout.
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Old 09-16-2010, 12:59 AM   #124
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Looking good
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Old 09-16-2010, 02:00 AM   #125
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Good work man
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Old 09-16-2010, 09:22 PM   #126
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Post September 16, 2010

Current BW - 180

Band Deadlift
Warm ups....135 x 5, 185 x 5, 225 x 5 + Band Tension
1st set = 275 x 5 + BT
2nd set = 315 x 5 + BT
3rd set = 350 x 5 + BT

Barbell Rows
95 x 10, 115 x 10, 135 x 10, 165 x 10, 185 x 10, 205 x 10

Hammer Curls
20 x 20, 25 x 20, 35 x 5, 45 x 5, 55 x 5, 65 x 5, 70 x 3 PR

Seated Overhead Dumbbell Tricep Extension
30 x 15, 40 x 15, 50 x 5, 60 x 5, 70 x 5, 80 x 5, 85 x 5

Did some Rotator Cuff Rehab, Cable Triceps extensions, Abs, 20 min cardio (running) and Calfs.
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Old 09-16-2010, 09:32 PM   #127
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nice pulls BH! one strong SOB
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Old 09-17-2010, 08:03 AM   #128
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Deadlifts and rows are looking strong.
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Old 09-19-2010, 02:44 PM   #129
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nice pulls BH! one strong SOB
Thanks Man.


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Deadlifts and rows are looking strong.
Working On it, soon i should get 455 DL.
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Old 09-19-2010, 02:50 PM   #130
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nice deads man
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