Beams

[BendtheBar]

Originally Posted by beam

WOW! Workout C was nice. Went kinda light nit knowing how I would hold up.

I've been alternating day's C & F for a week.

[beam]

Lats 9/22 Workout time 1hr18min

Pull Downs 100x15,15 150x10 187x7 drop set 137x5

Tri-set
Low Cable Rows
168x10 192x8,8 drop 120x10

T-Bar
100x10,8,6 45x20

Pull Up
8,8,8

Drop Set of DB Rows
100x8 85x6 70x10
100x8 85x6 70x10

Machine Pull Down to Fail
100x40

Finished up with calve work

Quads 9/23 total time 1hr

Warm Up Ext
50x20,20

Leg Press
200x20,20 400x10,10 490x8 drop 290x10 (this is only the weight of the plates)

In between each set of Leg Press I did one minute of step ups (about 18 in) with 20lb DB
5 sets of Step Ups

Leg Ext
125x10,10 150x8 175x5 200x5 drop 100x6

Machine Hack
150x10,10

Did some core work to finish

Shoulder and Trap total time 1hr 15 min

Shoulder Press
135x15,15,15 185x7 drop 135x3 drp 95x5

Cable Lateral super set with DB front raises
50x10,10,10 75x5 drop 25x10

DB front raises
25x10,10,10,10

Rear Fly Machine (the weight is way off don't think I'm bragging please)
120x12 130x10 140x10 150x10 drop 72x10

Shrug
135x20,20 225x20 315x10,10 drop 225x15 135x20

Ran out of time had to get ready for work

9/25 Arms Went lite today to see where my weight should be in the future

Preacher
45x10,10,10,10,10,10,10,10,10,10
Dips
10,10,10,10,10,10,10,10,10,10

Tri set
Cable Curl
100x12,15,15
Push Down
60x12,15,15
Wrist Curls
50x25,25,15

Finished up with core work

[BendtheBar]

At first when I saw this post I thought it was all one workout. I thought you went Arnold on us.

Great job big beamer.

[beam]

I was a little lazy posting last week so I decidedto get it alll at once.