Just for reference guys i'm really week, i haven't really worked out at all since september and i only weigh like 140 lbs anyway, i'm just i'm gonna get flamed for posting what weights i can do but, oh well.
Monday, November 24
bench press- ME,155x1, 95 x 15
t-bar row- 90x5, 115x3,135x3, 95 x 8
lying ez bar ext- 45x10,50x10,50x10
reverse incline hammer curl-15x10, 20x10, 15x10
Wednesday, November 26
good morning- ME, 115x3,65x8
natural GHR- 3x8(no where close to doing one with no pushup)
hyperextension- 3x10 with 15lbs behind head
hanging pike with knee's tucked- 5,4,3
roman chair sit ups- 2x10
roman chair side raises- 1x8
box squats with bands through belt- 2x10
(this seem to really help me to learn to sit back, because the band tension helps u be able to sit back, and are way tougher than i thought)
This is the first time i've done good mornings since the summer when i had a back injury, not sure i'm doing them right but i really feel it in my hamstrings and not much in my lower back. i'm pushing my ass back and i have to bend my knees because of lack of flexibility to go down very far. My knees dont move forward or anything but they do bend from pushing my butt back. Still not sure i'm doing them right though. Anybody with any comments let them fly.