riff
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Posts: 42
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Post by riff on Jul 31, 2009 4:39:30 GMT -5
Week 6, Day 2
Back Squat 3 X 8 (200, 220, 240) Hip Sled 3 X 8 (540, 630, 680) SS Lex Ext / Curl 3 X 12 (190/120, 190/120, 210/120) SS Calf RAise / Bicep Curl 3 X 12 (225/70, 225/70, 225/70) DB Bicep Curl 3 X 12 (30, 30, 30)
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riff
New Member
Posts: 42
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Post by riff on Jul 31, 2009 4:41:20 GMT -5
Week 6, Day 3
Incline Bench Press 3 X 8 (140, 160, 170) DB Bench Press 3 X 10 (85, 85, 85) Seated Shoulder Press 3 X 8 (45, 50, 50) 3 Way Shoulders 3 X 8 (20, 20, 20) SS Upright Rows / Shrugs 3 X 12 (100/80, 100/80, 110/80)
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riff
New Member
Posts: 42
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Post by riff on Jul 31, 2009 4:43:10 GMT -5
Week 6, Day 4
Back Squats 3 X 8 (230, 250, 250) SS Pullup / Lat pulldown 2 X max (-100/100, -100/100) SS DB Row / Calf Raise 3 X 15 (40, 40, 40) Back Ext Waiter Walks/Plank Great Set
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riff
New Member
Posts: 42
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Post by riff on Jul 31, 2009 6:09:58 GMT -5
Week 7, Day 1
Bench Press 3 X 6 (230, 230, 240) Close Grip Bench 3 X 6 (160, 160, 160) DB Bench Press 3 X 8 (90, 95, 95) SS Flies / Tris 3 X 12 (90/150, 90/150, 90/150) Abs/leg raises 3 X 10
In good news, was able to really push DB Bench. In bad news, maxed out the free weights at the gym. :-(
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Post by Jared Enderton on Jul 31, 2009 12:35:46 GMT -5
Nice numbers there, how high to your DB's go to? That is really good on the DB's. Maybe next time try the 240x3x6 if you are feeling good and don't have enough weights...
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riff
New Member
Posts: 42
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Post by riff on Jul 31, 2009 17:44:13 GMT -5
Sorry for not being more clear in my statement...there are plenty more plates at my gym, just no DBs over 95 lbs. I am likely just going to up my reps or sets with those.
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Post by Jared Enderton on Aug 3, 2009 6:14:59 GMT -5
Oh, gotcha. I'd up your sets first, then reps! Maybe 5 sets?
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riff
New Member
Posts: 42
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Post by riff on Aug 11, 2009 6:24:18 GMT -5
Week 7, Day 2
Incline Bench 3 X 6 (180, 180, 188) DB Bench 3 X 8 (90, 95, 95) Seated Shoulder Press 3 X 8 (50, 50, 50) 3 Way Shoulders 3 X 10 (15, 15, 15) SS Rows / Shrugs 3 X 12 (110/80, 110/80, 110/80)
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riff
New Member
Posts: 42
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Post by riff on Aug 11, 2009 6:25:40 GMT -5
Week 7, Day 3
Back Squats 3 X 6 (250, 270, 270) SS Pullup / Pulldown 3 X max (-100/110, -100/110, -100/110) SS Rows / Calves 3 X 20 (40, 40, 40) Back Ext
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riff
New Member
Posts: 42
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Post by riff on Aug 11, 2009 6:29:29 GMT -5
Week 8, Day 1
Bench Press 3 X 6 (230, 250, 260) Close Grip Bench 3 X 6 (160, 160, 160) DB Bench Press 3 X 8 (95, 95, 95) SS Flies / Tricep 3 X 12 (90/150, 90/150, 90/150) Vups / Leg raises
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riff
New Member
Posts: 42
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Post by riff on Aug 11, 2009 6:31:17 GMT -5
Week 8, Day 2
Back Squats 3 X 8 (250, 270, 290) Hip Sled 3 X 8 (630, 630, 630) SS Leg Ext / Curl 3 X 12 (210/120, 210/120, 210/120) SS Calf Raise / Bicep Curl 3 X 12 (225/70, 225/70, 225/70) DB Bicep Curls 3 X 12 (25, 25, 25)
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Post by Jared Enderton on Aug 11, 2009 12:13:38 GMT -5
Nice job on the back squats and hip sled. Your picks for your weight seem to be very good and smart.
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riff
New Member
Posts: 42
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Post by riff on Aug 14, 2009 6:38:33 GMT -5
Week 8, Day 3
Incline Bench 3 X 6 (180, 180, 180) DB Bench Press 3 X 8 (95, 95, 95) Seated Shoulder Press 3 X 8 (50, 50, 50) 3 Way Shoulders 3 X 10 (15, 15, 15) SS Rows/Shrugs 3 X 12 (110/80, 110/80, 110/80)
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riff
New Member
Posts: 42
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Post by riff on Aug 14, 2009 6:40:08 GMT -5
Week 8, Day 4
Back Squats 3 X 6 (270, 290, 290) SS Pullup/Pulldown 3 X max (-100/110, -90/110, -90/110) SS Rows/Calves 3 X 20 (40, 40, 40) Back Ext Abominables (LOL)
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Post by Jared Enderton on Aug 14, 2009 20:48:05 GMT -5
I am glad you are continuing the back squats, most people seem to skip that every few weeks because it's the most difficult lift. How was the pullup/pulldown combo this week?
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