T Nation

B's Training Log

Still favoring this damn bicep tendon in my left arm. It was in my right - took celebrex for 3 weeks and it cleared up. Now the bastard moved to my left. I have also moved to more higher reps with relatively heavy weight as my bulking phase is over for the most part.

I am currently weighing in around 285 pounds give or take a few pounds. My plan is to compete at 225-230 pounds the first week of June. Here is Mondays workout. Diet and other logs to come.

Today’s workout - Chest / Biceps

Bench Flat
135 - 20 reps warmup
225 - 20 reps
315 - 15 reps
365 - 12 reps
395 - 8 reps

Incline Dumbbell
70 - 20 reps
90 - 18 reps
110 - 16 reps
120 - 16 reps

Incline Smith Machine Lower angle than the Dumbbells. I keep it light with slow reps and strict contractions on these.
135 - 20
185 - 18
225 - 16
275 - 14

Bench Decline
135 - 20 reps
225 - 18 reps
315 - 16 reps
365 - 14 reps

Pec Deck - 3 sets to failure
Dumbbell flat flys - 3 sets to failure using 55’s

Biceps next!

Seated Curls
45 - 20 reps
50 - 18 reps
55 - 16 reps
65 - 14 reps

Easy Curl bar
100 - 20
110 - 18
120 - 16
130 - 14

Concentration Curls

25 - 20
30 - 18
35 - 16
40 - 14

Preacher Curls Dumbbell
30 - 20
35 - 18
40 - 16
45 - 14

And I usually finish with abs and calves.