New training split

[mountain monster]

Looking good brother!

 

[iron-whisperer]

3-4-2013
Chest
flat bench
4 warm ups 2xbarx12 2x135x10
working sets
65% 75% and 85% of 1rm
195x5
225x5
255x6 ( might should recalculate me max)

Incline db presses
4x90x8
fly machine superset with vbar pushdowns
flys 4x120x8 plus 5 single arm hooks( stole thos from mountainM )
4x90x10..

8 minut cool down on elliptical
heart range 150.. done!

 

[iron-whisperer]

3-5-2013
cardio and abs
20 minutes fat burn on treadmill 3.5 mph heart rate 124
4x25#'sx20 side bends
4x20 wide scissor kicks
4x15 swiss ball crunches

10 minutes ellptical cardio range 155
tried to upload photo but it will not.. not sure why...

 

[iron-whisperer]

3-11-2013
Worked out three days last week and didnt log them.. my bad... chest today
10 minutes fat burn tread mill
flat bench
255x5
260x5
265x5
270x4
275x3

incline machine press
90(each side) x15
100(each side)x15
" " x12
" " x 12
chest flys
30lbs 4x15

rope push downs tight to body nice and slow
50x15
50x12
50x10

 

[iron-whisperer]

cardio and abs today.. 10 minutes treadmill 200 reps total in 4 excercises

 

[iron-whisperer]

3-13-2013 bw 181. bf roughly 14%
Back and bis
deads
barx20
95x10
95x5quickies
135x5
185x5
225x4

working sets:no straps or belts of gloves.. nothing until last set.
315x5
325x5
335x5
345x5 had to strap up on these damn it

seated v-bar rows pulley machine w/straps
170 x10
190x8
225x6
hammer strength pulldowns wide grip w/straps
180x8
270x8
270x6

seated db curls
40x8 .. 4 sets .. no cheating one arm at a time

shrugs hammer strength machine. Standing.
180x12 4 sets slow with pause and squeeze at the top.

thats all today... good pump

 

[iron-whisperer]

3-14-2013
shoulders
seated machine press
warmup20x100
180x10
190x10
200x10
reverse shoulder throw
60x8 4 sets
lateral raises
15x10 4 sets
shrugs with hammer strength machine
260x12 3 sets

 

[iron-whisperer]

3-18-2013 bw 181.1 am
deloading again getting ready for max contest staurday just tried a rep range to give me an estimate
flat bench press
barx15x2
95x8
135x8
185x5
225x2
275x6 ( stopped before failure but i was close)
estimated 1rm 330 fingers crossed for saturday!!
10 minutes of fat burn treadmill

 

[Mini Forklift Ⓥ]

Great benching ~ that's a deload for you ?!

Good luck for Saturday, smash it mate! MF

 

[iron-whisperer]

Been out of the loop for a little while. My dog decided to chew my computer adapter up. Unfortunately it didn't shock the little shit. Anyhow I'm not going to add the log days that I missed being able to write on here but set some new prs last week and the week before..
Bench 315 deadlift 455(with straps, no belt) squat 340 ( not belt, no wraps, parralell)... Not incredible numbers but I was stoked about the deads considering I've only been doing them for a total of about 6 months. Numbers are going up a little at a time! Anyways, computer is back up and running so my log should be as well...

 

[BrotherIron]

Congrats on the PR's. I'd see what is not there that's causing your squat to be 115lbs behind your deadlift. It could be your made to pull but it could be something else.

 

[iron-whisperer]

I'm not sure either.. I really hate squats maybe thats it ? I have videos of both?