Winter training log

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    Winter training log


    Decided to log my training for the winter, with the goal of being able to identify areas where I may improve and become a better bodybuilder. Going to go lighter than usual with less rest than usual. Training will be staggered as far as reps go. One week will be 6-10, the next week will go 12-15, and the third week will go 20-40. I usually train in the 3-8 rep range, so I'm hoping this style will allow my joints to chill for a bit and heal. I will slow my mechanics and really focus on the mind/muscle connection. Probably utilize this method for a month or two...or if I feel like its not doing it for me, just bail and revert back to tried and true methods.


    Dec 15 quads/hams 60-90 sec rest
    pwo: hemavol, creatine mono 5 g, caffeine 100 mg, beta alanine 1 g, COP 1000 mg
    Leg ext: 40x10, 50x10
    Squat: 45x10, 95x10, 115x10, 125x10, 135x4x10
    Hack squat: 90x4x10
    Leg ext: 70x4x10
    Leg curl: 20x8, 30x8, 40x8, 50x8, 60x4x8
    Stiff leg dumbbell deadlift: 50x4x10
    Seated leg curl: 60x4x10

    Dec 16 chest/tris 60-90 sec rest
    Pwo: same as above
    Incline db press: 20x10, 35x10, 45x8, 55x6, 65x8, 65x7, 60x8, 60x8
    Incline db flye: 45x8, 35x3x10
    Machine chest press: 100x3x10
    Straight bar press down: 20x10, 35x10, 50x10, 65x4x10
    Seated tri press: 50x 4x 10
    Cardio: treadmill, 30 min 5.0 mph, 2.50 mi.

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    Dec 17 rest day
    Body feels more than when I'm hammering it 3, 4 or even 5 days in a row with heavy iron. Nice. Though I love being in the gym. This split calls for training 4 xweek. Will stay with it for now, but I'm starting to think about a 2 on 1 off split. Plus, there's a show I want to do that's 15 weeks away.
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    Pics of the wheels
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    DEC 26

    SQUAT
    SET 1:45X12
    SET 2:110X10
    SET 3:125X8
    SET 4:145X5
    SET 5:155X5
    SET 6:165X8...204 MAX
    SET 7:100X10

    Slow descent on these, below parallel. I like to feel the whole body on the BB squat. Planning to get these numbers up quickly. 3 min rest between sets

    HACK SQUAT
    SET 1:90X15
    SET 2:100X12
    SET 3:110X11
    SET 4:120X10
    SET 5:120X10

    Quads massively pumped. Had to pretty much wobble over to the leg extension! 2 min rest between sets

    LEG EXTENSION
    SET 1:70X15
    SET 2:80X12
    SET 3:90X10
    SET 4:90X10
    SET 5:90X10

    Pump is sick, man

    STANDING CALF RAISE
    SET 1:70X20
    SET 2:70X20
    SET 3:70X20
    SET 4:70X20
    SET 5:70X20

    Had trouble with these due to thighs being so pumped. Either need to wait longer between exercises to let pump subside or do seated calf raise. 1 min rest between sets
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    DEC 27

    STANDING MILITARY PRESS
    SET 1: 55X10
    SET 2: 65X8
    SET 3: 80X6
    SET 4: 90X5
    SET 5: 95X5
    SET 6: 105X8...130 MAX

    Smooth and controlled on all reps. No bouncing with a concentrated *******.

    STANDING UNILATERAL DUMBBELL PRESS
    SET 1: 25X12
    SET 2: 25X12
    SET 3: 25X12
    SET 4: 25X12
    SET 5: 35X10 (LEFT ARM), 35X8 (RIGHT ARM)

    I am working to establish balanced strength and musculature on both sides of my body. I am right handed, however, at the moment I am stronger on the left side with fuller muscle bellies.

    CABLE LATERAL RAISE
    SET 1: 10X20
    SET 2: 15X12
    SET 3: 15X12
    SET 4: 15X12
    SET 5: 15X12

    Great pump by this point in workout

    INCLINE DUMBBELL CURL
    SET 1: 15X20
    SET 2: 15X20
    SET 3: 15X20
    SET 4: 20X12
    SET 5: 20X12

    If I had to pick one exercise for bis it would be these. They always deliver

    CARDIO: Treadmill, 30 min, 5.0 mph, 2.50 mi
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    DEC 29

    DEADLIFT
    SET 1: 125X10
    SET 2: 150X8
    SET 3: 180X6
    SET 4: 205X5
    SET 5: 220X5
    SET 6: 235X7...MAX 284
    SET 7: 140X10
    SET 8: 140X10
    SET 9: 140X10
    SET 10: 140X10
    SET 11: 140X10

    Sets 1-6 had 3-5 min rest. Sets 7-11 had 2 min rest. Octagon shaped plates make it difficult to do these, but I do these slower than most people as I touch the bottom. No bounce

    LEG CURL
    SET 1: 30X12
    SET 2: 40X10
    SET 3: 40X10
    SET 4: 40X10
    SET 5: 40X10

    Love the stretch and squeeze of these. 2 min rest on these

    ROMAN CHAIR SITUPS
    SET 1: 20
    SET 2: 15
    SET 3: 12
    SET 4: 10
    SET 5: 10

    I never do abs. Always relied on my leanness for them to show, but was very humbled as I quickly faded on these. 1 min rest between sets
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    DEC 30

    BENCH PRESS
    SET 1: 45X10
    SET 2: 100X8
    SET 3: 120X6
    SET 4: 135X5
    SET 5: 150X5
    SET 6: 155X8...192 MAX
    SET 7: 100X10

    This bar may have been 55 lbs. But I assumed it was 45 for statistics. Hopefully it was 55! 3 MIN REST. Worked out at different gym today with a guest pass. What a blah gym. Hoity toity and quiet as a church mouse. Kind of creepy actually.

    DUMBBELL BENCH PRESS
    SET 1: 50X15
    SET 2: 55X12
    SET 3: 60X10
    SET 4: 60X10
    SET 5: 50X15...UNTIL ABSOLUTE FAILURE ON THIS

    2-2:30 Rest on these

    DIPS
    SET 1: BWX12
    SET 2: BWX10
    SET 3: BWX10
    SET 4: BWX10
    SET 5: BWX10

    Surprised at how tough these felt. Form was precise and methodical as always, but the struggle was more than I anticipated.

    TRI PRESSDOWN (V BAR)
    SET 1: 50X20
    SET 2: 60X12
    SET 3: 60X12
    SET 4: 60X12
    SET 5: 60X15

    ~1 min rest on these. Tris looked like footballs after these!

    CARDIO: Treadmill: 22 min, 2.0 mi., 5.0-7.0 mph
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    31DEC12

    BARBELL ROW
    SET 1: 45X12
    SET 2: 95X10
    SET 3: 115X10
    SET 4: 115X10
    SET 5: 115X10
    SET 6: 115X10

    2 min rest between these

    DUMBBELL ROW
    SET 1: 50X12
    SET 2: 50X12
    SET 3: 50X12

    LAT PULLDOWN:
    SET 1: 100X12
    SET 2: 100X12
    SET 3: 100X12

    BARBELL SHRUG
    SET 1: 135X12
    SET 2: 155X10

    DUMBBELL SHRUG
    SET 1: 55X20
    SET 2: 55X20
    SET 3: 45X40 (REST PAUSE)

    CARDIO: TREADMILL, 20 MIN JOG WITH INTERVALS, 5.0-7.0 MPH, 1.81 MI
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    Subbed. Nice lookin log
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    02JAN12

    SQUAT:
    SET 1: 45X10
    SET 2: 110X8
    SET 3: 125X5
    SET 4: 145X3
    SET 5: 155X3
    SET 6: 165X3
    SET 7: 175X8...217 MAX PR
    SET 8: 110X10

    Max set felt good. Knees and legs shook a little by rep 5 as my speed was slow and controlled. Below parallel

    HACK SQUAT

    SET 1: 90X16
    SET 2: 100X13
    SET 3: 110X12
    SET 4: 120X11
    SET 5: 125X10

    Rep, poundage increases from last week

    LEG EXTENSION
    SET 1: 70X16
    SET 2: 80X13
    SET 3: 90X12
    SET 4: 90X12
    SET 5: 90X12

    Rep increases from last week

    STANDING CALF RAISE
    SET 1: 90X20
    SET 2: 90X20
    SET 3: 90X20
    SET 4: 90X20
    SET 5: 90X20

    Poundage increases

    WEIGH IN: 167 LBS. This is much lighter than I typically am at this time of the year. Very surprised. Perhaps eating too clean and not getting enough carbs often enough.
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    Took the accessory movements pretty dang close to failure. Knee acted up as a result during workout. Feels fine now, plenty of stretching tonight with foam rolling and legs feel more fluid.
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    Quote Originally Posted by Sean1332 View Post
    Subbed. Nice lookin log
    feeling better bro?
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    meh, I'll find out later haha
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    03JAN13

    STANDING MILITARY PRESS
    SET 1: 60X10
    SET 2: 75X8
    SET 3: 85X6
    SET 4: 95X3
    SET 5: 105X3
    SET 6: 110X8...MAX 136 PR...NOTHING LEFT AFTER 8
    SET 7: 65X10

    UNILATERAL STANDING DUMBBELL PRESS:
    SET 1: 25X15
    SET 2: 30X12
    SET 3: 35X10
    SET 4: 35X10
    SET 5: 35X10

    PR'S ON REPS PERFORMED, POUNDAGE. ALL SETS.

    CHINS (PARALLEL GRIPS)
    SET 1: BWX8
    SET 2: BWX8
    SET 3: BWX6
    SET 4: BWX6
    SET 5: BWX5

    I REALLY WANT TO GET BETTER AT THESE. MY FORM IS VERY PRECISE WITH A FULL STRETCH AT THE BOTTOM AND A BRIEF PAUSE. I WILL DO SOME TYPE OF PULLUP/CHIN A COUPLE TIMES A WEEK to IMPROVE.

    TRICEP PRESSDOWN (STRAIGHT BAR)
    SET 1: 20X20
    SET 2: 30X17
    SET 3: 40X12
    SET 4: 40X12
    SET 5: 40X12

    After yesterday's weigh in and having looked somewhat flat as of late, I decided to clean bulk for a few weeks. Show is april 6, so i still have time to get ripped. I think I may have started too soon with the diet. I will probably start 01FEB.

    CARDIO: 20 MIN TREADMILL, 4.5-6.5 MPH. 1.65 MI
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    With the recent revelations of me weighing so low so soon I have decided to implement 1 carb blitz day a week. On this day I will take in 4 grams of carbs per lb bodyweight. Today is that day, as it is an off day from training. I'm 2 meals into the day and am at less than 200 g. This is not easy! My protein will lower to 1 g lb/bw and fat will be around 40-50 g. I will also get a medium carb day once a week, where I will get 2 g lb bw carbs.

    Tweaked knee outside of gym. This thing has pestered me on/off since summer. Hoping new workout strategy allows it to heal. Also been diligent w/ glucosamine chondroitin and super cissus

    Tomorrow is deads
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    yay for carbs


    bummer about the knee though. I was kicked full force right below the knee 2 hours before a deadlift session, sucked
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    Quote Originally Posted by Sean1332
    yay for carbs

    bummer about the knee though. I was kicked full force right below the knee 2 hours before a deadlift session, sucked
    What kind of intensity have you been using on your assistance lifts? All to failure, all just short of failure, 4 just short with final to failure? I've been doing all pretty much to failure, but that's only because the primary lift doesn't take as much out of me. As we all know it's just 1 set to failure
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    Quote Originally Posted by rockme View Post

    What kind of intensity have you been using on your assistance lifts? All to failure, all just short of failure, 4 just short with final to failure? I've been doing all pretty much to failure, but that's only because the primary lift doesn't take as much out of me. As we all know it's just 1 set to failure
    I try not to go to failure. I prefer to leave one or two left. I pick the wrong weight though and I'll hit failure. I vary everything-drop sets, tut, pyramids, supersets.

    In Wendlers other book he says to do pullups between every single set you do. I'll superset pullups with half my workout at least
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    Quote Originally Posted by Sean1332 View Post
    I try not to go to failure. I prefer to leave one or two left. I pick the wrong weight though and I'll hit failure. I vary everything-drop sets, tut, pyramids, supersets.

    In Wendlers other book he says to do pullups between every single set you do. I'll superset pullups with half my workout at least
    What other book? The one I bought did not mention that. Unless I missed it
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    He has a book on powerlifting as well that just continues to talk about his training principles. That and I have him on my Facebook feed he always posts articles from his website.
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    05JAN13

    DEADLIFT
    SET1: 110X5
    SET2: 140X5
    SET3: 165X3
    SET4: 195X3
    SET5: 220X3
    SET6: 250X5
    SET7: 150X10
    *I PERFORMED CHINS IN BETWEEN EVERY SET, PARALLEL GRIP BARS, 3 REPS/SET, PERFECT FORM

    LEG CURL:
    SET 1: 30X15
    SET 2: 40X12
    SET 3: 40X12
    SET 4: 40X12
    SET 5: 40X12

    WALKING LUNGES (WITH DUMBBELLS)
    SET 1: 15X40 (20 EACH LEG)
    SET 2: 30X24
    SET 3: 30X24
    SET 4: 30X24
    SET 5: 30X24

    ROMAN CHAIR SITUPS
    SET 1: 20
    SET 2: 14
    SET 3: 10
    SET 4: 10
    SET 5: 10
    *USED LOWEST INCLINE. GOT TO GET BETTER AT THESE
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    06JAN13
    Bench press
    Set1: 75x5
    Set2: 90x5
    Set3: 110x3
    Set4: 130x3
    Set5: 150x3
    Set6: 165x7...199 max
    Set7: 100x10

    I performed 2 pullups on a linear bar in between every set of bench press

    Dumbbell bench press
    Set1: 45x20
    Set2: 50x15
    Set3: 55x12
    Set4: 60x10
    Set5: 60x10

    Dumbbell row:
    Set1: 50x15
    Set2: 55x10
    Set3: 55x10
    Set4: 55x10
    Set5: 55x10

    Tricep pressdown (v bar)
    Set 1: 30x20
    Set 2: 40x15
    Set 3: 40x15
    Set 4: 40x15
    Set 5: 40x15

    Cardio: treadmill, 20 min, 1.90 mi, 5.0-7.0 mph
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    I've been sitting here wondering how the hell you do Roman Chair Step-ups. Looking at pictures on google of the equipment and wondering how the **** you're doing step-ups. Then I realize you wrote sit-ups. **** me lol
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    07JAN13

    CROSS BODY CURL
    SET 1: 15X10
    SET 2: 15X10
    SET 3: 20X10
    SET 4: 20X10
    SET 5: 20X10

    CAMBERED BAR PREACHER CURL (90% STRETCH)
    SET 1: 40X10
    SET 2: 40X10
    SET 3: 40X10

    BARBELL CURL (WITH 3 SECOND DESCENT)
    SET 1: 50X8
    SET 2: 50X8

    ROPE PRESSDOWN
    SET 1: 30X12
    SET 2: 40X12
    SET 3: 40X12
    SET 4: 40X12

    SEATED DIP MACHINE (90% *******, CONTINUOUS MOTION)
    SET 1: 90X12
    SET 2: 110X10
    SET 3: 110X12

    SKULL CRUSHER (TAKING THE BAR BEHIND MY HEAD...KILLS TRICEPS MORE THAN TRADITIONAL SK)
    SET 1: 30X10
    SET 2: 30X10
    SET 3: 30X10

    CARDIO: 20 MIN, TREADMILL, 1.90 MI, 5.0-7.0 MPH,

    EXCELLENT ARM SESSION. PERFORMED ALL EXERCISES ACCORDING TO RECOMMENDATIONS OF JOHN MEADOWS. SLOWER DESCENT, HARD CONTRACTIONS, MORE MIND/MUSCLE CONNECTION
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    08JAN13

    OFF DAY

    CHEAT DAY: LAST TIME I CHEATED WAS 25DEC12, AND HAD ABOUT FOUR PLATES OF CARBS. SO TODAY I WENT AND INDULGED AT RED ROBIN. BROUGHT HOME A GOURMET CHEESEBURGER (MONSTER SIZED, EXTRA PATTY), AND A COOKIE MAGIC MILKSHAKE (MONSTER SIZED). MAN, WAS THAT GOOD, JUST FINISHED. BUT THEN I FOLLOWED IT UP WITH TWO SMORES POP TARTS! YUMMY, GOOEY! LAYING ON THE COUCH NOW SLUGGISH AND FULL, AND HAPPY. I PLAN TO WAKE UP FEELING AND LOOKING FULL AS HELL. TOOK TWO ANABETA ELITE BEFORE THIS INDULGENT FEAST. PUT THOSE CARBS TO USE!

    TOMORROW IS LEGS!
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    Had deep tissue massage done yesterday to the left side of my upper body. I am hoping this helps with crooked bench press that has plagued me for years now. Something's going on with the left side of body that throws off my entire bench press. Will go back in for more deep tissue and chiro adjustment next week. Staying on top of this.

    Woke up looking full and lean after yesterday's feast. Surprised! I drank about 1/2 gallon of water afterwards over the course of about 2 hours, That must have done the trick. Still had lines in my hip flexors and abdomen was flat as a wall when I woke up.

    KEY: KEEP WATER HIGH AFTER FEAST!

    09JAN13

    LEG CURL:
    SET 1: 10X20
    SET 2: 20X20
    SET 3: 30X15
    SET 4: 40X12
    SET 5: 50X8
    SET 6: DROP SET! 40X10, 30X10, 20X10, 30 X25 (PARTIALS)

    *60 SEC REST BEWTWEEN SETS

    STIFF LEG DEADLIFT
    SET 1: 95X10
    SET 2: 115X10
    SET 3: 135X10
    SET 4: 135X10

    LOVE THE WAY THESE FEEL. HAMS ALWAYS FEEL BIG AND STRONG WHILE DOING THESE. 2 MIN REST/SET

    LEG PRESS
    SET 1: 90X10
    SET 2: 270X10
    SET 3: 450X10
    SET 4: 450X10
    SET 5: 450X10

    2 MIN/SET. 3 SEC DESCENT, EXPLODE ON THE WAY UP. MOUNTAIN DOG STYLE!

    HACK SQUAT
    SET 1: 50X10
    SET 2: 100X10
    SET 3: 100X10
    SET 4: 100X10
    SET 5: DROP SET! 100X10, 50X15

    2MIN/SET. PAUSE AT BOTTOM, EXPLODE UP.

    AWESOME WORKOUT! 45 MIN. IN/OUT. NO CARDIO. LIKING THIS MOUNTAIN DOG PROGRAM. BODY IS MENDING AND GROWING
  28. New Member
    rockme's Avatar
    Stats
    5'8"  201 lbs.
    Join Date
    May 2012
    Posts
    348
    Rep Power
    2873
    Level
    18
    Lv. Percent
    10.87%

    Name:  image-738103464.jpg
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Size:  542.3 KB

    Pic of the wheels an hour after awesome leg session
  29. New Member
    rockme's Avatar
    Stats
    5'8"  201 lbs.
    Join Date
    May 2012
    Posts
    348
    Rep Power
    2873
    Level
    18
    Lv. Percent
    10.87%

    10JAN13

    OFF DAY
    KNEE BOTHERSOME. THE REST TODAY SHOULD MEND IT WELL ENOUGH. CHEST/SHOULDERS TOMORROW! PLAN TO BLAST IT!
  30. New Member
    rockme's Avatar
    Stats
    5'8"  201 lbs.
    Join Date
    May 2012
    Posts
    348
    Rep Power
    2873
    Level
    18
    Lv. Percent
    10.87%

    11JAN13

    DUMBBELL BENCH PRESS (WITH TWIST AT *******)
    SET1: 30X10
    SET2: 45X10
    SET3: 60X10
    SET4: 60X10
    SET5: 60X10

    INCLINE BARBELL PRESS:
    SET1: 45X8
    SET2: 95X8
    SET3: 105X8
    SET4: 115X8
    SET5: 125X8
    SET6: 130X8
    SET7: 130X8 (NEARLY DID NOT GET THE LAST REP UP!)

    CYBEX MACHINE PRESS
    SET1: 90X10
    SET2: 100X10
    SET3: 100X10

    LATERAL RAISE (SWINGS)
    SET1: 20X35
    SET2: 20X35
    SET3: 20X35
    SET4: 20X35

    REVERSE PEC DECK
    SET1: 30X35
    SET2: 30X35
    SET3: 30X35

    REAR DELT FLYES (SWINGS, FACE DOWN ON INCLINE BENCH)
    SET1: DROP SET! 20X60, 10X40, 5X40

    CARDIO: 30 MIN, 2.50 MILES, 5.0 MPH STRAIGHT THROUGH

    AVERAGE FEEL, AGGRESSION. BENCH MECHANICS STILL FEEL UNBALANCED, THOUGH THE INCLINE LOOKED SMOOTH (FROM WHAT I COULD SEE). WENT WITH AN INTRA-WORKOUT DRINK TODAY; 1 SCOOP POWER CARB, 1/2 CUP OATMEAL, 10 G BCAA, 5 G CREATINE MONO. DID NOT NOTICE ANY KIND OF SPECTACULAR EFFECT, THOUGH I'M DOING IT TO ENHANCE RECOVERY, SO WE WILL SEE HOW BODY FEELS IN THE NEXT 36 HRS OR SO. MAY AMP UP THE VOLUME AND SWITCH TO MORE TRADITIONAL BODYBUILDING TEMPALTE SOONER RATHER THAN LATER.
  31. New Member
    rockme's Avatar
    Stats
    5'8"  201 lbs.
    Join Date
    May 2012
    Posts
    348
    Rep Power
    2873
    Level
    18
    Lv. Percent
    10.87%

    12JAN13

    PULLUP
    SET1: BWX6
    SET2: BWX6
    SET3: BWX6
    SET4: BWX6

    DEADLIFT:
    SET1: 135X10
    SET2: 135X10
    SET3: 135X10

    BARBELL ROW:
    SET1: 95X12
    SET2: 105X10
    SET3: 115X8
    SET4: 125X6

    DUMBBELL ROW:
    SET1: 55X10
    SET2: 55X10
    SET3: 55X10

    STRAIGHT ARM PULLDOWN
    SET1: 30X12
    SET2: 35X12
    SET3: 40X12

    ROMAN CHAIR SITUPS (SETTING 1)
    SET1: X10
    SET2: X10
    SET3: X8
    SET4: X8

    WORKOUT TIME 55 MIN
  32. New Member
    rockme's Avatar
    Stats
    5'8"  201 lbs.
    Join Date
    May 2012
    Posts
    348
    Rep Power
    2873
    Level
    18
    Lv. Percent
    10.87%

    13JAN13

    STANDING MILITARY PRESS
    SET1: 55X12
    SET2: 65X10
    SET3: 75X8
    SET4: 85X6
    SET5: 95X8

    CABLE LATERAL RAISE
    SET1: 15X12
    SET2: 20X10
    SET3: 20X10

    REVERSE PEC DECK
    SET1: 70X12
    SET2: 70X12
    SET3: 70X12

    BARBELL CURL:
    SET1: 30X12
    SET2: 40X10
    SET3: 50X8
    SET4: 60X6

    INCLINE DUMBBELL CURL
    SET1: 20X10
    SET2: 20X10
    SET3: 20X10

    CAMBERED PREACHER CURL:
    SET1: 40X10
    SET2: 40X10

    CARDIO: TREADMILL, 25 MIN, 2.3 MI, 5.0-7.0 MPH
  

  
 

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