View Single Post
Old 09-09-2013, 07:18 PM   #1633
KD5NFW
KD5NFW
aka Buttercup
13 in 15
Max Brawn
Points: 12,146, Level: 72 Points: 12,146, Level: 72 Points: 12,146, Level: 72
Activity: 11% Activity: 11% Activity: 11%
 
KD5NFW's Avatar
 

Join Date: Nov 2012
Location: DFW
Posts: 4,324
Training Exp: 3
Training Type: ARGH!!!
Fav Exercise: yes
Fav Supp: meat
My Mood: Lurking
Reputation: 366499
KD5NFW is an elite memberKD5NFW is an elite memberKD5NFW is an elite memberKD5NFW is an elite memberKD5NFW is an elite memberKD5NFW is an elite memberKD5NFW is an elite memberKD5NFW is an elite memberKD5NFW is an elite memberKD5NFW is an elite memberKD5NFW is an elite member
Default

Real Results 4-day Upper/Lower
W19 D1 Monday

Flat BB bench
135 x 3 paused
185 x 3 paused
225 x 1 paused
255 x 1 paused
Work sets
285 x 5, 4, 4 +5lb
Fifth rep on first work set was a bit ugly so held the last two sets to 4. No big flashy PR's today, although any time I add weight it is a rep PR lol.

Add Bench Daddy (all reps paused)
335 x 3
355 x 2
Last rep was a real grinder so shut it down today. As you can see I have reduced volume a little to speed up the session a bit.

Pullups (slightly wider than shoulder width grip)
BW x 10, 8, 7

Superset with OHP

Standing OHP
115 x 10 x 3
Changed up the set/rep scheme so needed to lower the weight here. 115 turned out to be just about right.

EZ bar curls
72.5 x 10 x 3

Superset with dips

Dips
BW x 10 x 3

Made quite a few small changes in Monday's program in an effort to reduce the length. Was happy to get this done right at 1 hour.
KD5NFW is online now   Reply With Quote


1 members found this post helpful.
Share with Facebook