T Nation

NHIron Trainining LOG

1-28 ME Bench

Warmup
A1 lat Pulldown x2
A2 chest supported row x2

B1 Seated Dumbell Lateral Raise With Rotation x2
B2 Rear shoulder raise x2

Bench Press

135x3
155x3
175x3
185x3
205x3
225x3
245x1

Decline Close Grip Bench
95x12
115x10
115x10

Dmbell Press
20x12
20x12
20x12

Looks fairly good…were you just using the bench press today to see where your max is at ???..If it was me i would ditch the dumbell presses on this day and add in a about 5 sets of upper back and lat work…big martin

1-30 DE Squat

A1)Back Hyper Extension
10x2
A2)Seated Row
10x2
B1)Hammer Curl
10x2
B2)Dumbell Shrugs
10x2

Box Squats

150 lbs x2 x8

Pull Throughs
60x10x3

AB Pull Downs
55 x15 x3

Decline Sit Ups
12x3

The Box Squats felt really good. For the first time I started arching hard at the top and every rep felt smooth and explosive.

2-2 de BENCH

A1) Rotators x2
A2) Dumbell Rows x2

DE Bench

135lbsx2x9

Chest Sup Rows

90x12
110x12
110x12

Tricep Pushdown

50x12
55x12
60x12 * Drop Set

me squat

good mornings

3 warmup sets

185x5x4 reps

pull throughs

50x10x3

ab pull downs
60 x15x3

decline sit ups

12x3

nhiron
Are you following a joe average program?
What sort of GM’s are you doing?

2-7 ME Bench

2 Board Press

3 Warmup Sets

205 x5 x3

Decline Close Grip

115 x10 x4

Chest Supp Row

140 x12

160 x12

180 x12

200 x 12

Need more sets of singles on that ME bench

2-9 DE Squat

Box Squat

165 x2 x10

Romanian Dead

135x10

145x8

145x8

Ab Pull Down

65x12x3

Back Hyperextension
12x2

Wrist Roller
2 sets x 5 lbs

2-24

A1) Hammer Curl 3x10x25lbs
A2) Lateral Raise with Rotation 3x10x10lbs

ME Bench

4 warmup sets of 10 reps

5x2x215

Seated Rows
3x10x90

Triceps Pushdown
3x10
Pyramid weights up from 45-55 then a drop set on the last set

NHiron
How come you did 5 sets of straight 2reps but didn’t increase the weight on your ME bench movement? Were you just taking it easy after a layoff?

Creed,

I am esing in after a 2 week layoff becuase I moved to a new place.

2-27

Lat pulldowns
100x3x10
Rear Delt Raises
15x3x10

GM’s
3 Warmup sets of 10 reps

195x3x3

Shrugs
3x10

Leg Curls
2x12

Decline Situps
3x12

45 Degree Back Hyperextensions
2x12

2-28
A1 Reverse Curl
40x12
45x10x2
A2 Seated Row
100x10x3

DE Bench
3 Warmup Sets of 10

145x3x12sets 3 differnt grips

Lateral Raise with rotation
12lbsx10x3

Face Pulls
100x10x2

Elbows out dumbell extensions
15lbx15
20x12x2

Lat Pull Down
100x10
110x10x2

Cable Rear Delt
15x10x2
20x8

DE Squat
3 Warmups
165x2x10

Shrugs
65x10
70x10x2

Pull Throughs
50x10x2

45 Degree Hypers
12x2

Hammer Curl 25x10x2
Lateral raise with rotation 15x10x3

ME Bench
3 Warmups
155x10
185x8
205x3
215x3
225x3
235x2

Seated Rows 100x10x3

Tricep Pushdown
45x10
50x10
55x10

face Pulls
100x10x3