T Nation

Sure There's Not Enough Weight on the Bar?


#1

Monday: ME UPPER

Bench:
Warmups

Added Rage X

2 board
315x1
365x1
405x1
415x3
430x3 PR

Rack Lockout:
225x5
315x3
375x5
390x5 PR

Dumbell Floor Press:
65x7
80x5
90x6

Tricep Dumbell ext:
30x2x8

Tricep Pushdowns:
100x8
120x8

Band side raises:1x15 1x12
Band Front raises: 1x15 1x12

machine Shrug:
200x15
250x15


#2

Will give a full intro later in the day. Posted this while at work lol.


#3

Tuesday: ME LOWER

Deficit Deads: Conv off 25 rubber plate ( right at 2 inchs)

135x3x1
185x2x1
235x1
285x1
335x1

Sumo deads of 45 rubber plates:
added pro Squatter ( Just trying to get the hang of deadlifting in the suit)
straps down
345x1
straps up
385x1
455x0 Someone must of stapled it to the floor lol. Was pulled out by this time. the deficits really burned me out. Was not smart at all to try this. Well live and learn.

Getto GHR
2x10

Back ext:
2x15

Ab Machine:
100x15
125x15
150x15

Not a bad workout. Expected more out of the deficit deads but I've never done them so I can't cry about too much lol.



#4

Friday: Bench

Warmups
added Rage X
2 board
315x1
365x1
405x1
440x1 10 pound PR
455x1 25 pound PR !!!!!!!! ( Smoke show baby) !
1 board
405x3 rep PR

took off shirt
( Working Raw Form)
275x3x1
225x3
185x3x1
135x5x1

That was it for tonight. Came in and did what I wanted to do. Smashed it !