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Old 03-02-2014, 07:05 AM   #1180
CLEEPER
CLEEPER
says like NIke "Just do it"
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Join Date: Jul 2011
Location: Louisiana
Posts: 1,312
Training Exp: 2-3
Training Type: Classic
Fav Exercise: Behind the neck press
Fav Supp: Fusion 7 Protien
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Week 3 day 3" the grind."

Rack pull from mid shin.
205 x 5
305 x 4
345 x 3
395 x 3/3/2/2/2
Traded a work set for a warm up set. Ramping the weight helps me prepare for the work sets

Behind the neck press
135 x 12
155 x 12
165 x 12+1
Moving up in weight next week

Body weight hammer grip pull ups
240 x 8/10/10

Triceps dips
240 body weight x 15 X 3

Ez bar curl
85 x 15 / 15 / 12+2

Single arm palm up push downs
20 x 10/12/10 focus on squeeze at extension
super set with Incline bench curl with pinky higher the pointer
9 lb dumbbell x 25/20/20. Slow reps and really focus on peak.

calf raise
295 total x 20/20/18 paused and squeezed at top and bottom.

Decline bench crunch
Body weight x 15
9 lb db at arms Length x 15 x 2

Oblique decline bench twist holding 9 lb db. X 12 X2

Done in 80 min.

another good session. Worked hard but got it done with out max efforts.
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