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Old 08-16-2013, 08:57 AM   #6
bigalfry
bigalfry
Contemplating my first competition...
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Join Date: Sep 2009
Location: Calgary, Alberta, Canada
Posts: 216
Training Exp: 10
Training Type: Powerlifting
Fav Exercise: Deadlift
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Day 4:

Barbell shoulder press:
135x7
135x6
135x5
135x4
Toatal Reps: 22
Rep Goal: 30
Gonna knock 10 pounds off of this one next week to see if I can make my rep goal.

Close grip bench press:
135x10
135x9
135x9
135x8
Total Reps: 36
Rep Goal: 30

Barbell Row:
135x12
135x10
135x10
Total Reps: 32
Rep Goal: 30

Cable Tricep Extensions:
100x12
100x10
100x9
10x06
Total reps: 37
Rep Goadl: 35-40

Lat Pulldown:
180x9
180x8
180x6
Total Reps: 23
rep goal: 30

Hammer Curls:
35x12
35x10
35x9
Total reps: 31
rep goal: 30

Now that I've finished my first week on this routine I know what weights to use (most of my guesses were pretty close anyway) and I can start crushing it.
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