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Old 01-23-2013, 05:08 PM   #371
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Quote:
Originally Posted by CLEEPER View Post
Chest and triceps
wu chest with 9 lb db's doing flys . Then straight to reps of db press. Light weight got the blood flowing

Bench
Bar x10
135x5
185x5
235x5+5 lb pr +2 reps over last pr
235x3
235x3.
video is first set of 3 after the 5 reps
235x3 bench press - YouTube

Calc new 1 rep max says 276
That's 20 lbs over 1 rep calc best of 230x3 at 256

Incline bench
135x12+2
155x12+2
165x8-2 reps. Guess the previous work done me in here

Dips
Bw x15+3
11-1
9-1

Lost reps on last 2 sets but gained 3 on first set still makes this 1 more total

Cable flys single arm as I only have one pulley
10lb's x 12x3. These are a great stretch and harder then they seem with the way my pulley feels.

Rip skull crusher
80lb+10 x 12,10,10 after last set I done a set of 5 close grip bench .
5 was all I was gettin with my fried tri's

Single arm palm up push down
10x20,13,13. Last two sets were no rest other then switching arms.

Rope push Down with rope spread at bottom
10lb x25
15 lb x 30 reps crazy pump great form
35 lbsx12 reps form goes to crap with much weight.

Done in an hour
Great workout Chad! Congrats on the big PR!!!lots of progression everywhere, must be the bacon!
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Old 01-23-2013, 05:24 PM   #372
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Oh heck yes, bench PR.
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Old 01-23-2013, 05:34 PM   #373
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Thanks guys, bench is finally comin around
I take 3 minutes on work sets for flat bench now but 1 minute on all else.
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Old 01-25-2013, 08:36 PM   #374
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Went to fire fighting class today , woke up at 5 am and got home at 6 pm. Took the new Dymatize's pre workout . Pretty good stuff.
Warm up with kettle bell for 3x15 with a 35 lb kb.

Bent over barbell row
95x10 wu
195x5
210x5
235x5+5 lbs
250x8+5 video
250x5+5

Numeral grip pull ups
Bw+10 x5x3
Bw x 7

Single arm db row
140x10video
140x8
140x8+2 reps Lats feel these great

Cable pull over with rope
40x20 reps
50x20x2 good lat isolation

Easy bar bicep curl
80x12x2+10 lbs

Single arm cable curl
25x12x2sets

Stopped at 4 total sets for bicep to let my arm get use to volume again. Ease back into usin it.

Total time 1 hr
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Old 01-25-2013, 09:57 PM   #375
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Great workout Chad! Strong ass Fn rows my friend!!! Just punishing your back, great job!
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Old 01-25-2013, 10:10 PM   #376
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Quote:
Originally Posted by Hunterace View Post
Great workout Chad! Strong ass Fn rows my friend!!! Just punishing your back, great job!
Thanks Jay, I hope I'm
Doing them right. The week on the boat is slow and smooth but feel just as hard at 145x10x5. More reps and sets but tough. I guess it's a
Good mixture.
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Old 01-25-2013, 10:18 PM   #377
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Flat killin' those rows Chad!! Crazy strong buddy!!
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Old 01-25-2013, 10:32 PM   #378
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Thanks Rich .
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Old 01-25-2013, 11:33 PM   #379
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You've always been strong on the rows - and only getting better.

Firefighting class???
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Old 01-25-2013, 11:43 PM   #380
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Yep , mandatory training per coast guard.
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