I like the numbers on the Deads and DB Rows - strong back! Congrats on the PB for the pullovers...don't fret about having to use the assist - it's a good way to get stronger at pullups if you can push yourself and stick to a 2-5 rep range
Bench press - 95x10, 135x10, 185x5, 185x5, 185x5, 185x5, 185x4 (:angrydude:)
Cable crossovers - 30x12, 35x10, 42.5x8
Chest press machine (medium ROM) - 220x3, 175x10
Floor presses - 45x10 (normal grip), 95x12 (normal grip), 185x2 (CG), 155x10 (CG), 185x2 (CG)
BB Curls - 85x10, 95x7, 95x7
Incline DB Curls - 25x12, 30x12, 35x9
DB Preacher (both hands) - 25x10, 25x10, 25x10, Machine Preacher - 125x6 (drop set)
Hammers - 40x10, 50x10
notes - bench press = whatever..first time I've ever done floor presses, same with incline DB curls.
Great work Prize! You are doing awesome! Gonna be huge in no time.
Rocky - loving the 3x4, and 4x3 alternating everyweek for deads. Weight keeps increasing...bench is a pain, all 5 sets were a struggle, oh well.
Sheriff - I'll bet it is! Thanks bro!
Lion - alright, probably go with bench, floor press, incline dbs next time
ordinary - haha thanks man!
Weight = 199, waist = 34" (feeling bloated, might be high 33"s). Diet has been pretty good, slipped up twice sine New Years.
Squats - 45x12, 135x8, 205x4, 225x4, 245x2, 225x4, 135x10 (really fast)
Leg extensions - 115x10 (3 second squeeze top of each rep), 130x10 (2 second), 145x10 (1 second)
SLDL - 135x10, 185x10, 135x10
Smith Lunges - 65x5, 105x5, 155x5 (think smith bar = 15 lbs???)
Leg Press calf raises - 1 plate/legx10, 2 plate/legx10 (ankle felt bad quit)
Decline sit ups - x15, +25x12, +25x12
notes - Leg exntenios did the trick miami . going to play some basketball to get the heart rate up
miami - feels miserable :keke: definitely doing them from now on. I can barely stand for the first 10 seconds I get off the machine.
MaK - slowly but surely on those squats..yeah they do burn like hell, but it's a great feeling lol
Sheriff - Thanks bro! I'm keep them
Today (weight = 196):
elliptical work - 5 minutes/.56 miles
rotator cuff work
seated MP - 95x10, 95x10, 115x6, 115x5, 130xfail, 125xfail
1-Arm BB press - 55x12, 65x10, 70x10, 95x8
DB SL's - 30x12, 35x10, 40x10
Reverse Pec Deck - 160x10, 145x12, 115x15
CG Bench - 145x8, 155x8, 160x6 PB
Dips - +25x6, +25x6, +45x4
French Press - 40x10/BB Shrug - 135x10
French Press - 55x10/BB Shrug - 185x10
French Press - 55x10/BB Shrug - 205x6 (failure)
BB Shrug - 135x30 awesome burn
Rocky - thanks bro! those lunges are fun, I felt dizzy after the last set :keke:
Stationary bike - 6 minutes/1.09 miles
Deadlifts - 135x10, 225x6, 305x3, 305x3, 305x3, 305x3
Pullups - x6, x6, +25x3
Dumbell Rows - 95x10, 105x10, 110x10 PB
Rack Deadlifts - 275x8/UH Pulldowns - 100x10
Rack Deadlifts - 315x3/UH Pulldowns - 120x10
Rack Deadlifts - 335x1/UH Pulldowns - 140x10