OK. Doing a max effort lift, a little modified from DiFranco's. I'll be posting my lifts to track my progress.
A little about me to start:
Age: 19
Height: 5'10"
Weight: 137lbs, Goal: 150lbs
Been lifting for the past 4 weeks on this plan.
Supp Schedule:
ADAM during lunch
Ragnarok 20 mins before lift
eXtend during workout
Whey protein after lift and in the morning
will upload pics later
Mon 9/22/08
Max Effort Upper Body
---------------------
Bench Press:
Bar x 20
115 x 10
135 x 5
155 x 5
165 x 2
175 x .5
DB Bench Press
50's x 5
55's x 5
60's x 5
55's x 5
BB Bentover Row
Bar x 15
95 x 7
115 x 7
135 x 7
Tricep Pushdowns, Straight Bar
4 x 15 at 35, 50, 57.5, 57.5
BB Shrugs
Bar x 15
135 x 10
135 x 10
185 x 10
185 x 10
Notes: I felt really solid on the bench, was able to push past previous max of 155 with relative ease.
A little about me to start:
Age: 19
Height: 5'10"
Weight: 137lbs, Goal: 150lbs
Been lifting for the past 4 weeks on this plan.
Supp Schedule:
ADAM during lunch
Ragnarok 20 mins before lift
eXtend during workout
Whey protein after lift and in the morning
will upload pics later
Mon 9/22/08
Max Effort Upper Body
---------------------
Bench Press:
Bar x 20
115 x 10
135 x 5
155 x 5
165 x 2
175 x .5
DB Bench Press
50's x 5
55's x 5
60's x 5
55's x 5
BB Bentover Row
Bar x 15
95 x 7
115 x 7
135 x 7
Tricep Pushdowns, Straight Bar
4 x 15 at 35, 50, 57.5, 57.5
BB Shrugs
Bar x 15
135 x 10
135 x 10
185 x 10
185 x 10
Notes: I felt really solid on the bench, was able to push past previous max of 155 with relative ease.