View Single Post
Old 09-03-2013, 05:41 PM   #6
muscle_g
muscle_g
is training for that PR total!!
Senior Member
Max Brawn
Points: 7,778, Level: 59 Points: 7,778, Level: 59 Points: 7,778, Level: 59
Activity: 1% Activity: 1% Activity: 1%
 
muscle_g's Avatar
 

Join Date: May 2010
Location: South Carolina
Posts: 1,386
Training Exp: lifting since 12yrs old
Training Type: Powerbuilding
Fav Exercise: Squats, Bench, Deadlifts
Fav Supp: Vitamins/Minerals
My Mood: Cool
Reputation: 16849
muscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributor


Default

Monday 9/2/13 Bench(WK 1)

Warm-Up
Standing Rotators: 5x12, 2 sets
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Pulldowns: 70x12, 90x12
Tricep Pushdowns: 40x15, 50x15
Pec-Dec Flyes: 50x20, 60x20

Bench Press
45x12
95x8
135x5
185x3
225x1
240x6
245x6
225x7, hit the rack on the 7th rep and got off groove so I just racked it and didn't try for a 8th rep

Flat DB Press
40x15
40x12

Bent-Over Yates BB Rows
135x12
155x12
175x12
Wide-Grip Pulldowns(behind the neck)
100x12
120x12
140x12

Rear Delts on Pec-Dec
50x15
60x15
70x15

Hammer Curls
25x12
30x12
35x12
Tricep Pushdowns
110x12
130x12
150x12
BB Curls
30x12
40x12
50x12

DB Shrugs(static holds)
50x12
55x12
60x12

Abs: 100 reps

Treadmill: 20mins

(That was it, everything felt good.)
__________________
Train Hardcore!!!!

Best Lifts
625/450/500 Geared
405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621

Last edited by muscle_g; 09-04-2013 at 05:30 AM.
muscle_g is offline   Reply With Quote


Share with Facebook