train hard ;)
This is my workout program. 1-2 warm-up sets, 2 working sets. I'm not doing any intensity techniques either, just to failure.
Flat barbell press
Behind the neck press
Standing calf raises
Lying tricep extension
Deadlifts (from floor)
Flat barbell press
Behind neck press
Seated calf raises
Alternate Dumbbell curls
M-A W-B F-A
M-B W-A F-B
program looks solid man. only thing id consider is maybe getting in some incline presses as well in either u A or B workout. now lets see some more sessions lance!:D
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
program looks solid.. and hard!
let the sessions begin!
Natzo's LOG - Check my workouts!ASC 09 Top 5 pick Champion'10 MM fantasy Football league Champion
FLAT BENCH- 70K X 12 X 2 W, 110K X 3+1F, 100K X 5 + 1F
INCLINE BENCH- 80K X 8 +2F, 70K X 10
FLAT DB FLYES- 55LB X 10, 50LB X 8
TRI PRESSDOWN- 25K X 10 W, 50K X 8, 45K X 14
DIPS- 20K X 6, 20K X 4
BB CURL- 50K X 8, 50K X 8 + 4 Cheat curls
M/C PREACHER CURL (ONE ARM)-50LB X 8 +3 P, 45LB X 6
On the flat bench today I had a guy who gave me the worst spot ever. Was quite unwilling to help it off the rack with me and on my 4th rep took like 10 minutes to spot me. Instead of having a forced rep that is perfectly done wherby the bar is moving still in a smooth medium pace line, this one was so slow my pecs stopped contracting and my mind started wondering so basically in the ned he had to virtually throw it back on the rack. If this numbty could spot me properlly I probably could have gotten a couple more forced.