Lats 9/22 Workout time 1hr18min
Pull Downs 100x15,15 150x10 187x7 drop set 137x5
Tri-set
Low Cable Rows
168x10 192x8,8 drop 120x10
T-Bar
100x10,8,6 45x20
Pull Up
8,8,8
Drop Set of DB Rows
100x8 85x6 70x10
100x8 85x6 70x10
Machine Pull Down to Fail
100x40
Finished up with calve work
Quads 9/23 total time 1hr
Warm Up Ext
50x20,20
Leg Press
200x20,20 400x10,10 490x8 drop 290x10 (this is only the weight of the plates)
In between each set of Leg Press I did one minute of step ups (about 18 in) with 20lb DB
5 sets of Step Ups
Leg Ext
125x10,10 150x8 175x5 200x5 drop 100x6
Machine Hack
150x10,10
Did some core work to finish
Shoulder and Trap total time 1hr 15 min
Shoulder Press
135x15,15,15 185x7 drop 135x3 drp 95x5
Cable Lateral super set with DB front raises
50x10,10,10 75x5 drop 25x10
DB front raises
25x10,10,10,10
Rear Fly Machine (the weight is way off don't think I'm bragging please)
120x12 130x10 140x10 150x10 drop 72x10
Shrug
135x20,20 225x20 315x10,10 drop 225x15 135x20
Ran out of time had to get ready for work
9/25 Arms Went lite today to see where my weight should be in the future
Preacher
45x10,10,10,10,10,10,10,10,10,10
Dips
10,10,10,10,10,10,10,10,10,10
Tri set
Cable Curl
100x12,15,15
Push Down
60x12,15,15
Wrist Curls
50x25,25,15
Finished up with core work
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