07.21.12 Saturday - Upper Accessory
I did this in my old gym at University of Florida in Gainesville. It was great to train in the secret "dungeon gym" hidden in the bottom of the basketball arena. It's where I started my journey in powerlifting. I started at 165lbs in 2006. I now weigh 265lbs. A lot of PRs in this gym. First 400 and 500 pull. First 300 bench. Felt great to train there!
Treadmill 5 min warm up
DB shoulder warm up
3 supersets of:
- 10’s x 8 front delt raise
- 10’s x 8 lateral delt raise
- 10’s x 8 rear delt raise
Flat Bench
Warm up - 95x5, 135x5, 185x5, 225x3
245x10
255x10
Flat DB Press
100's x 10 x 3
DB Rows
130's x 10 x 3 Missed these on deadlift day
Cable Tricep press downs
A lot of iron x 12
More iron x 10
Even more iron x 8
DB lateral raises
20's x 12
20's x 10
25's x 8
Cable face pulls
Dont remember x 12
something else x 10
something else x 8
Pull-ups
BW x 10 x 3 Did these for fun. Pull-ups are awesome.
