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Old 05-21-2013, 07:33 PM   #1017
KD5NFW
KD5NFW
aka Buttercup
13 in 15
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Join Date: Nov 2012
Location: DFW
Posts: 4,314
Training Exp: 3
Training Type: ARGH!!!
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Real Results 4-day Upper/Lower
W5 D1 Monday
~50 minutes

Flat BB bench
5 x 4 x 250 +5lbs
No spotter today so happy with 4 reps on all the sets. Shoulder felt the best that it has in months!!

Add Bench Daddy
No bench daddy since I had no spotter.

Chins
BW x 10, 10, 7

Standing OHP
5 x 5 x 140 +5lbs

BB curls
80 x 10 x 3 +1 reps

Dips
BW+35lbs x 3 x 10 +5lbs


Real Results 4-day Upper/Lower
W5 D2 Tuesday
50 minutes

Squat
5 x 5 x 205 +10lbs
Felt good! No pain at all in groin! Will continue to slowly increase weight!


Low rack pulls (just above mid shin which is the lowest set of holes on the rack, with VG's)
425 x 5 x 3

Kneeling cable crunch
3 x 15 x 180 +6 reps
1 x 12 x 180


Seated calf raise
3 x 15 x 100 +9 reps
2 second hold on top, ouch

Leg extensions
dumped these today as I needed to get out of there, plus they be optional anyway dawg
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