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Old 01-07-2014, 11:04 PM   #115
Palmer
Palmer
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Join Date: Apr 2013
Location: albany, newyork
Posts: 180
Training Exp: 4 Years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Food
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Real Results 4-day Upper/Lower
W1 D3 Upperr

OHP:
Bar x 10
65 x 5
95 x 5
115 x 5
115 x 5
115 x 5
115 x 5
115 x 4
Basically took 30 seconds rest because some stupid girl rushed me while there was other open squat racks, just so her and her boyfriend could do like half squats, if they were even that low..

HS Iso Row:
1pps x 10 warmup
1pps +10 x 10 warmup
1.25pps x 10
2pps x 10
2.25pps x8

DB Bench:
45 x 10 warmup
60 x 10
60 x 10
80 x 5

Chins:
12
10
6

CGBP superset BB Curls:

CGBP:
155 x 5
155 x 5
165 x 5
165 x 7

BB Curls:
65 x 10
65 x 10
65 x 10

Kinda a shell shock that I used to do 205 for 3 sets of 5 with the CGBP, it's all a comeback though. Really feeling these honestly. I was debating moving OHP to the correct day after BB Bench and doing the DB Shoulder Presses on this day. Overall love this style routine because I can smash more compounds throughout the week, instead of doing a bench and then db's after it.
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