Friday:repetition upper body
barbell bench press
135x9
135x10 bouncing
135x5
Cable One Arm Tricep Extension
45x10
45x10
45x10
45x10
lat pulldowns
120x8
120x8
120x8
120x8
Dumbbell shoulder presses
20x10
22.5x10
25x10
Dumbbell preacher curls
20x10 (right arm)
20x10 (left arm)
20x10 (right arm)
20x10 (left arm)
20x10 (right arm)
20x10 (left arm)
abdominal circuit training
(leg raise,hyper,decline sit up)
leg raise 2x10
hyper ext 2x10
decline sit up 2x10
monday: upper body
Decline barbell benchpress
145x5
155x5
165x5
175x5
185x5 had to really grind that last rep out
flat dumbell bench press
50x10
50x10
50x6 dropped the lrft one
bent-over barbell row
95x10
105x10 my upper back was hurting
115x10
115x10 form was a little sloppy
bent-over dumbbell rear delt flyes
7.5x15
7.5x15
low pulley swiss ball crunchs
50x15
55x15
60x15 wow these hurt
good abdominal pump from increased weight
it felt great getting 185x5. i really had to grind out that last rep. my upper back was hurting from the rows though.
wednesday: lower body
Deadlift
225x5 warm up
245x5 easy as hell
265x5 easy as hell again
275x5 easy Pr
295x5 could prob have gotten 315x5
the right side of my lower back felt weird after 295x5 so i stopped but it was not that hard. i tore apart my old PR’s like the plates were made of plastic today my grip was feeling damn strong too.
Leg ext
right leg 75x6
left leg 75x6
both legs 75x6
right leg 75x6
left leg 75x6
both legs 75x6
right leg 75x6
left leg 75x6
both legs 75x6
no rest between sets on these.
leg curls
75x6
75x6
75x6
75x6
took it easy because i hit a big PR with deads today
Barbell wrist curls and reverse wrist curls
40x10
40x10
45x10
45x10
50x10
50x10
i was feeling dizzy and and light headed earlier today. i think it’s cause i started my fat loss stack today. i think my body just needs to get used to taking all these pills now. hopefully i can cut down to 10-12% BF before school starts up again.
Friday:repetition upper body
barbell bench press
135x10
135x10
135x5 missed 6 some guy pulled the bar off of me.
Tricep bar skull crushers
30x10
40x10
40x10
45x10
my triceps are way weak
lat pulldowns
120x8
120x8
120x8
120x8
Dumbbell shoulder presses
25x10
27.5x10
30x10
Dumbbell alternate curls
25x10 (right arm)
25x10 (left arm)
27.5x8 (right arm)
27.5x8 (left arm)
27.5x8 (right arm)
27.5x8 (left arm)
abdominal circuit training
didnt do it today i felt sick from taking those fat loss pills the night earlier didnt want to up-chuck all over the bench.
monday: upper body
Decline barbell benchpress
155x5
155x5
175x5
185x3 pause benching
185x3 pause benching
flat dumbell bench press
50x6
50x6
50x6
50x6
bent-over barbell row
95x10
115x10
115x10
135x10
bent-over dumbbell rear delt flyes
5x15
5x15
5x15
low pulley swiss ball crunchs
60x15
65x15
70x15
wednesday: lower body
Deadlift
225x5 warm up
275x5
295x5 harder then it was last week
365x0 nope not yet
345x1 i was a couple of inchs from lockout. either way PR
Leg ext
75x15
90x15
105x15
120x15
leg curls
75x10
90x10
105x10
120x10
Barbell wrist curls and reverse wrist curls
50x10
50x10
50x10
50x10
50x10
50x10
Friday:repetition upper body
barbell bench press
135x9
135x9
135x9
Tricep bar skull crushers
40x8
50x8
50x8
50x8
lat pulldowns chin grip
120x8
125x8
130x8
135x8
Dumbbell shoulder presses
25x10
30x10
35x10
Dumbbell alternate curls
25x10 (right arm)
25x10 (left arm)
25x10 (right arm)
25x10(left arm)
25x10(right arm)
25x10(left arm)
abdominal circuit training
(leg raise,hyper,decline sit up)
leg raise 2x10
hyper ext 2x10
decline sit up 2x10