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