hey mr pork chop! ha wow man 500 pounds :) thats awesome :)
and im glad you had trouble wlaking up thos stairs :) as for seeing the stars , you shouldnt look out the window! haha nice goings mate
A light little abs session for today since I haven't hit my abs hard in a while. I went with high reps today and pretty high volume. Here we go:
Inclined Situps- 40xBW, 20x25 lbs., 15 w/ 12 lbs. medicine ball drills, 10 medicine ball taps
Flat Bench Leg Raises- 4x15 with ankle weights
Captains Chair Leg Raises- 2x10 with ankle weights
Machine Crunches- 15x110 lbs., 15x120 lbs., 15x130 lbs.
That's it, I felt good afterwards, the abs were cramping up pretty good so I know I go them. Tomorrow is back and tris, I can't wait!!
Again, thanks guys for the support, I really appreciate the comments they keep me motivated more than ya'll realize! Today was just murder, I crushed some PB's and will move up in weight on almost all excersizes next session. Here we go:
Back and Tris
DB Rows- 10x75 lbs., 10x80 lbs., 10x85 lbs. (Move up 10 lbs. next session.)
Straight Bar Reverse Grip Tri PD- 10x70 lbs. 10x90 lbs., 10x110 lbs., 10x130 lbs. (Move up 10 lbs. next session.)
Wide Grip Pull-ups- 7,5,5 (Increased one rep since last Thursday.)
Close Grip Bench Press- 10x145 lbs., 10x155 lbs., 10x165 lbs., 3x175 lbs.
Long Handle Pull Downs- 10x110 lbs., 10x120 lbs., 10x140 lbs. (Move up 10 lbs. next session.)
Good Mornings- 10x95 lbs., 10x115 lbs., 6x135 lbs.
DB Tricep Extension- 10x60 lbs., 8x65 lbs., 6x70 lbs.
I felt that his was one of my best back and tri sessions in a while. I crushed some PB's and felt awesome. Have a great day fellas.
Ben- Thanks for stopping by man. I feel honored that I actually impressed you, I tried to mix it up and hit the tris and back from a lot of different angles tonight. I think I succeded.
FF- Thanks bro. Yea I kinda like good mornings. Today was the first time I have ever done then and I thought they worked pretty well. Didn't feel awkward to me like some excersizes do the first time you perform them. They will def. stay in my back workouts!
look at Palmetto improving each and every session, it brings a tear to my eye watching you grow , becoming a man!!!
Nah seriously Palmetto, you broke it down and SMASHED THE SHIT outta that session, next week I expect heavier and more intensity baby!! LETS GO MAN!!!
Chest and Shoulders
Russian Bench Press Program- 2x2- 225 lbs. (Next Monday is my 1RM day. I'll be shooting for 240 and hopefully 250!)
DB Frontal Raises- 10x20 lbs., 8x25 lbs., 6x30 lbs. DROPSET 20x15 lbs.
Flat DB Bench Press- 10x75 lbs., 8x80 lbs., 5 1/2x90 lbs. Almost got that last rep.
DB Shoulder Press- 10x35 lbs., 10x45 lbs., 3x55 lbs.
Pec-Dec- 10x120 lbs., 10x135 lbs., 10x150 lbs.
BB Shoulder Shrugs- 10x225 lbs., 10x315 lbs., 10x315 lbs., 20x135 lbs.
Dips- 20xBW, 20xBW, 18xBW
Thats it. Good session to end the week on. I'm stoked about Monday's session because I REALLY want to get that 250 on bench press. I won't disappoint ya'll!