M
MJR
MuscleHead
- Jun 27, 2012
- 648
- 86
I started this week. Heres what has happened so far.
Heavy bench day.
Flat - bar x 8, 135x8, 225x6, 315x5, 405x1, 405x1, 405x1, 405x1 315x10
Incline BB - Bar x 5, 135x5, 225x5, 315x1, 365x2 (wanted to hit 3 just wasn't feeling it).
Peck machine flys - 4x12. Not sure the jumps in weight started at 100lbs and ended at 235lbs
Lying db tricep extensions - 25x12 35x12 45x10
by MJR , 05-14-2013 at 08:19 PM
Seated Military press - 45x8, 135x5, 225x5, 275x2
Rear delt machine flys started at 100lbs worked up to 245 5 sets of 15
Seated Hammer strength press - 1plate x 5, 2 plates x 5, 3 plates x 5, 4 plates x 3, 4 and quarters x 3, 3 plates x 20
DB laterals - 30x12 40x12 50x10 60x10
DB Curls - 35x12, 55x12, 75x8
Reverse grip press downs - 100x15, 150x15, 200x15
EZ Bar curls - 75x15, 115x15, 165x7
by MJR , 05-16-2013 at 08:06 PM
Deadlifts - 135x3, 225x3 315x3, 405x3, 495x3, 600x1
t bar rows with chest support - 1 plate x 8, 2x8, 3x8, 4x8, 5x6, 6x5, 7x3
Pullups -overhand grip 3x5 - neutral grip 2x5
Leg day 5/17
by MJR , Today at 11:13 PM
Not a lot of time tonight kind of rushed things. Still had a good workout.
Squats - 45x3, 135x3, 225x3, 315x2, 405x1, 495x1, 550 with belt and wraps x1
Good mornings 135x5, 185x5, 225x5, 275x5
leg press 7plates x15, 9x15, 11x10
Heavy bench day.
Flat - bar x 8, 135x8, 225x6, 315x5, 405x1, 405x1, 405x1, 405x1 315x10
Incline BB - Bar x 5, 135x5, 225x5, 315x1, 365x2 (wanted to hit 3 just wasn't feeling it).
Peck machine flys - 4x12. Not sure the jumps in weight started at 100lbs and ended at 235lbs
Lying db tricep extensions - 25x12 35x12 45x10
by MJR , 05-14-2013 at 08:19 PM
Seated Military press - 45x8, 135x5, 225x5, 275x2
Rear delt machine flys started at 100lbs worked up to 245 5 sets of 15
Seated Hammer strength press - 1plate x 5, 2 plates x 5, 3 plates x 5, 4 plates x 3, 4 and quarters x 3, 3 plates x 20
DB laterals - 30x12 40x12 50x10 60x10
DB Curls - 35x12, 55x12, 75x8
Reverse grip press downs - 100x15, 150x15, 200x15
EZ Bar curls - 75x15, 115x15, 165x7
by MJR , 05-16-2013 at 08:06 PM
Deadlifts - 135x3, 225x3 315x3, 405x3, 495x3, 600x1
t bar rows with chest support - 1 plate x 8, 2x8, 3x8, 4x8, 5x6, 6x5, 7x3
Pullups -overhand grip 3x5 - neutral grip 2x5
Leg day 5/17
by MJR , Today at 11:13 PM
Not a lot of time tonight kind of rushed things. Still had a good workout.
Squats - 45x3, 135x3, 225x3, 315x2, 405x1, 495x1, 550 with belt and wraps x1
Good mornings 135x5, 185x5, 225x5, 275x5
leg press 7plates x15, 9x15, 11x10