Nice heavy session man!
^^ Thanks a ton guys!
So I am switching back over to upper lower for a while and I am going to hit it hard. Just finished up an upper body session and I forgot how draining they are!
Incline db press[/B]: 55x15, 55x15, 90x14, 95x12, 105x10, 105x10, 90x12 (no spotter today )
One arm db row: 110x14, 120x12, 125x12, 125x10
Wide grip up-right rows: 115x12, 135x10, 135x10 (very strict)
Lat pull down: 205x12, 225x10, 205x12
Overhead tricep extension: 100x14, 110x12, 110x12, 110x10
Db curls: 55x12, 60x10, 60x10, 55x10
Like I said, the session really beat me up but I had some good fuel! Had a whole tub of spaghetti 2 hours before the session so that really amped me up! Whole session took about an hour. Tried to keep rest to a minute in between sets. Tomorrow off and then legs again on Thursday!
So today was light legs.
Unilateral leg press: # plates* 4x20, 6x15, 8x12
Stiff leg deads w/ db's: 90'sx12, 90'sx13, 95'sx12
Lunges: 90x15, 90x15
Leg extensions: 150x15, 150x15 (very slow and controlled)
Donkey calf raises: 200x20, 200x18, 185x15, 170x15, 155x14, 155x12
Felt pretty good. I put my feet real high on the leg press so that my toes are hanging off the edge. I really try to hit the hammies and glutes hard on this day!
Alright fellas I got three workouts to log for ya.
Bench press: 135x10, 185x10, 225x10, 275x5, 275x5, 245x6, 245x5
Bent over row: 225x10, 225x10, 275x8, 275x8
Standing bb press: 135x9, 155x6, 155x6
Pull up: bwx12, bwx12, bw+25x10
Close grip bench: 225x10, 235x8, 235x8, 225x8
Barbell curl: 135x8, 135x8, 115x10, 115x10
Squat: 135x10, 225x10, 315x8, 335x7, 335x6, 335x5
Standing leg curl: 75x10, 85x8, 85x8, 85x9
Leg press: 16 platesx10, 16 platesx12, 16 platesx10
Standing calf raises: 165x15, 165x15, 150x18, 150x16, 150x15
Incline db press: 50x15, 75x15, 100x12, 100x10, 95x12, 90x13, 90x12
One arm db row: 125x12, 125x12, 130x10, 130x10
Wide grip upright row: 135x12, 135x14, 155x10
UH grip pull down: 225x10, 205x12, 205x12
Tricep extension cable: 170x14, 190x12, 190x12, 190x10
Dumbell curl: 50x12, 55x13, 55x12, 50x12
All workouts felt pretty good! Glad to be back with the upper lower split!