T Nation

Max's Time to Stop Being a Bitch Log


11-8 Arms+Lower Body

1.Standing EZ bar curl, myo-reps- 25x8, 45x8, 95x14+4+4+4+4
2.Close grip Bench from pins right above chest level- 45x5, 95x5, 135x5, 185x5, 225x3
3.DeadLift- 135x5, 225x5, 315x3, 405x1
4. Barbell complex 6 exercises 8 reps x 2

didn't feel great so didn't do a quad dominant lift after deadlifts.. Going to try to deadlift on a more consistant basis instead of once a year or so


11-10 Chest/Shoulders/Back

  1. Slight decline bb bench- 45x5,95x5,135x5,185x5,225x5,245x3,250x3,185x18
  2. Face pull double ramp- 10 sec rest 12.5x8, 12.5x8, 17.5x8, 17.5x8, 22.5x8, 22.5x8, 27.5x8, 27.5x8, 32.5x8
  3. Seated db shoulder press- 25x8, 35x5, 45x5, 50x5, 60x5, 70x5, 55x11
  4. Lat pull down to sternum- no rest 50x8,65x8,80x8,95x8,110x8,125x8