june 11 - tris and bis
this week wore me down. i did ok today but i didn't build on what i have done so far. it felt like a maintenance workout, just trying to maintain what gains i have made. with that said, not to bad numbers wise.
one armed reverse grip pull downs
15 - 15lbs
12 - 20
12 - 25
10 - 30
close grip push downs
12 - 75
12 - 80
12 - 85
10 - 90
close grip bench (smith machine)
12 - 175
10 - 195
8 - 225
8 - 225
incline tricep extension with barbell
12 - 90
10 - 100
10 - 110
10 - 110
standing db curls
8 - 50
6 - 60
3 - 70
8 - 50
hammer curls
8 - 45
8 - 50
8 - 55
8 - 50
preacher curls (21's)
75, 95, 95, 75
incline curls
10 - 40
10 - 40
8 - 45
8 - 50
rope extensions
12 - 50
10 - 55
10 - 60
12 - 50
6 sets of sit-ups