El Freako
LIFT OR DIE
VIP
- Joined
- Nov 12, 2006
- Messages
- 8,133
- Points
- 38
Your bench seems to be improving Kai, good work!
chest today. felt pretty fly for a white boy
weight: 252 lbs
time: 50min
thats it, now im gonna throw a nice steak on the grill
inc. legpress: 450 / 640 / 900 / 1080 (12/10/10/8 reps warmup)
Squats: 135 / 225 / 315 / 315 / 455 / 225 (10/10/10/8/6/18(aiming for 20 but almost passed out lol) reps)
Front Squats: 225 / 225 (8/8 reps burnout)
Standing Single-Leg Curls: 4x12 reps with 110lbs and nice concentration at top
Squeeze Leg Extentions: 3x10 with 150lbs and 3sec. squeeze at each rep
hammer strength crunches: 4x45 with 170lbs (total of 180 crunches, stom. still burns)
rotator cuff warmups
seated hammer strength iso shoulder press: 150 / 150 / 190 (10/10/7 reps)
seated bb military press: 135 / 185 / 185 / 185 / 225 / 225 / 225 (10/10/8/8/6/6/4 reps)
plate side raises: 25 / 25 / 25 / 35 (10/10/10/10 reps)
bb front raises one handed: 50 / 60 / 80 (10/8/6 reps)
db shrugs: 90 / 130 / 150 (10/10/10 reps)
rev. peck deck flys: 135 / 135 (10/4 -> hurt my shoulder, felt like the cuff kinda teared or so. hopefully its nothing major. i had rotator cuff problems long enough and was happy that it was gone for almost 7 month now )
deadlifts off the flo' : 135 / 225 / 315 / 405 / 500 (10/10/10/6/2)
lat pulldowns shoulder with grip: 150 / 150 / 200 / 200 / 250 / 250 (10/10/12/10/7/7)
t-bars in the corner: 3x45 plates / 4x45lbs plates / 6x45lbs plates (10/10/7 reps)
hammer strength one arm iso row: 3x8 with 6x45lbs plate a side
bb curls: 60 / 80 / 120 (10/10/8(3 cheated) reps)
db hammer curls: 40 / 65 / 65 (10/8/7 reps)
hammer strength crunches: 4x30 with 200lbs
bb shrugs: 225 / 315 / 405 / 455 / 455 (12/12/10/10/7 reps)
benchpress: 135 / 135 / 225 / 225 / 275 (10/10/10/8/4 reps)
inc. db benchpress: 65 / 75 / 95 / 100 (10/10/6/4 reps, very slow movement with squeeze for the ultimate fiber poppin' )
hammer strength flat benchp. : 150 / 295 / 315 (10/8/6 reps)
peck deck flys: 2x8 reps with 175lbs
standing ez-bar skullz: 135 / 135 / 155 / 155 (10/10/10/8 reps)
dips: 3x15 bw
cable extensions: 2x18 with 200lbs
hammer strength crunches: 3x40 with 170lbs
Brazillian girls? Double wrap. They have Teh Aids.
squats: 135 / 225 / 225 / 315 / 405 / 405 (10/10/10/8/6/6 reps)
inc. legpress: 450 / 630 / 990 (15/10/8 reps)
squeeze leg extentions: 90 / 150 / 195 (10/10/8 reps with 3sec. squeeze on top and slow movement)
one legged leg curls: 80 / 90 / 120 / 130 (12/10/10/8 reps)