1 Oct 2011
Supplementation: Halo-test 25, N.O. Explode
Body weight: 192
Training notes: Wish I didn’t have such an affinity for rum. Also note, low intensity day by design.
Straight bar tricep push downs:
3015
4015
5010
6010
70*8
Close grip tricep bench:
1356
1555
185*4
Standing preacher curl (ez bar)
6010
8010
100*7
U bar tricep push downs:
6010
7010
90*10
Standing alternating DB curl:
408
408
40*8
Dips:
3 sets of 15
Close grip straight bar curls:
2 sets of 21’s @ the bar.
Leg day
2 Oct 2011
Training notes: Due to many lower body injuries, I haven’t been able to go heavy on legs up until about 2 months ago.
Dead lift:
13510
13510
2256
2751
3151
3351
Leg sled:
2 plates *10
4 plates 10
6 plates10
8 plates 10
10 plates10
Laying leg curl:
7010
9010
110*10
Legs extensions:
5010
7510
75*10
4 Oct 2011
Bi/tri day
Current body weight: 192
Straight bar tricep push downs:
5010
6010
7010
9010
110*10
Incline iso DB curls:
3010
3010
35*10
Skull crushers:
6010
808
90*6
Iso DB preacher curls:
3010
3510
408
408
Rope tricep push down (form):
25
30
35
Close grip straight bar curls:
4515
6510
65*10
