hawkeye
VIP Member
- Sep 19, 2011
- 3,060
- 897
December 4, 2014
Flat Bench (80% 3x4-6 reps)*
190x20
280x15
370x10
405x5,5,4
Close Grip (85% 2x2-3 reps)*
420x2,2
Bench 1" from Chest (75% 2x6-8)*
375x8,6
Lat Pulldowns
100x20
200x15,15,15,15
Side/Lateral Raises
25x12,12,12
Tricep Band Pressdowns
Red Band x50,50,40
*Done with El Gordo 100 lb fat bar
New program thanks to Tenacious A....oops too bad I somehow I got the papers shuffled and started on Week 4! Whoops! Nice way to start a program. I figured it out about at the lat pulldowns. Oh well. I skipped the pull ups because back was getting a bit tight. Since my little max out on squat, back has been a little tight. No worries. Just my body paying me back for being dumb. But, got a new program. So I will see what WEEK 1 has in store for me tomorrow and go from there. Probably do 3 cycles of this or so and see if I am strong enough to do a meet.
Flat Bench (80% 3x4-6 reps)*
190x20
280x15
370x10
405x5,5,4
Close Grip (85% 2x2-3 reps)*
420x2,2
Bench 1" from Chest (75% 2x6-8)*
375x8,6
Lat Pulldowns
100x20
200x15,15,15,15
Side/Lateral Raises
25x12,12,12
Tricep Band Pressdowns
Red Band x50,50,40
*Done with El Gordo 100 lb fat bar
New program thanks to Tenacious A....oops too bad I somehow I got the papers shuffled and started on Week 4! Whoops! Nice way to start a program. I figured it out about at the lat pulldowns. Oh well. I skipped the pull ups because back was getting a bit tight. Since my little max out on squat, back has been a little tight. No worries. Just my body paying me back for being dumb. But, got a new program. So I will see what WEEK 1 has in store for me tomorrow and go from there. Probably do 3 cycles of this or so and see if I am strong enough to do a meet.