Chest & Biceps, WK1
AM Training @ The Dungeon.
Bench Warm Up
135x10 225x10 315x5
4 Board Press
405x1 455x1 495x1 515x1 -At this point we switched my boards to a 5 board. A 6 board ROM would equal their 4 board ROM, they are both approximately 5'6 and I am 6'2 with Orangutan arms...lol I think that my lock outs with the 5 board is about 8-10 inches. Bench shirt on at 515.
5 Board Press w/ Shirt
525x1 535x1 545x1 555x1 575x1(Easy)
Reverse Band Bench - Raw
440x2/2/2/2/2/2
PM Training
Incline Bench
135x12 225x10 315x3 135x20
DB Bench
105x10/10/10
DB Flies
35x10* 25x20 * Reduced weight to 25, aggravated my rotator cuff.
Low Cable Hammers w/ Rope
100x5/5/5
BB Curls
70x12 80x12 90x12
Light DB Preacher Curls
25x15/15
EZ Curl Bar with Bands
30/30
Rotator Cuff Work
Outside Rotation
Bands x20/20
Horizontal Rotation
Bands x20/20
PWO - XTend, Kre-Alkalyn Whey and Food.
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Supplements M & S's Isofuel Chocolate, MGN's Dextrose,Universal's Beef Aminos and AAEFX's Kre-Alkalyn.
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