prostrongmanz
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Sunday 11-4-11
Shoulders and triceps
Strict overhead press (SOHP)/REAR FLY superset (SS)30xgiven reps post each set
45x5
135x5
185x5 tough
195x6 easy til #6
205x4 easy til 4
225x2 tough
happy considering I had a major shoulder inj. 2.5 months ago.
DB skull crushers
50x8easy
60x6
70x4 tough
75x2 TOUGH!
Laterals/Rearfly superset (SS)
30x8,8
30x6,6
40x4,4, 25x4,4
45x2,2
Tri kickbacks
35x8 easy
45x6
55x4tough
60x2tough
Monday 11-5-11
Legs and lower back
Front Squats (FS)
45x8
225x6
275x8
315x6
355x4
385x2 SUPER UGLY!!!!
275x5 pause all reps very strict
deficit Romanian DL
135x8
135x8
225x8
315x8
405x8
455x6
495x4
405x5
Single leg leg press (SLLP)
2plates x8
3px6
4px4
4p1(25)px2 hip flexor is giving out and locking up
5px2 very high
Called it as my leg was JACKED!
Tuesday 11-6-11
MISC(forearms, calves, abs, traps)
Abs
Partner leg tosses 3 sets of 20
Partner Russian twists 10,9,8,7,6,5,4,3,2,1
Heel touches 2 sets of 50
Bridges x2
Gramby neck rolls 10 each side
Forearms
Wrist curls/fingercurl SS 40x12 3 sets
Rev wrist curls 15x12 4 sets
Traps
Shrugs 20 rep shrugs 70,80,80
Calves
Leg press sled calf raises with 90 on 10in,10norm,10out x3sets
I would post the video but I can not as I just joined so if you are interested before I make 50 posts goggle or youtube "prostrongmanzack"
Shoulders and triceps
Strict overhead press (SOHP)/REAR FLY superset (SS)30xgiven reps post each set
45x5
135x5
185x5 tough
195x6 easy til #6
205x4 easy til 4
225x2 tough
happy considering I had a major shoulder inj. 2.5 months ago.
DB skull crushers
50x8easy
60x6
70x4 tough
75x2 TOUGH!
Laterals/Rearfly superset (SS)
30x8,8
30x6,6
40x4,4, 25x4,4
45x2,2
Tri kickbacks
35x8 easy
45x6
55x4tough
60x2tough
Monday 11-5-11
Legs and lower back
Front Squats (FS)
45x8
225x6
275x8
315x6
355x4
385x2 SUPER UGLY!!!!
275x5 pause all reps very strict
deficit Romanian DL
135x8
135x8
225x8
315x8
405x8
455x6
495x4
405x5
Single leg leg press (SLLP)
2plates x8
3px6
4px4
4p1(25)px2 hip flexor is giving out and locking up
5px2 very high
Called it as my leg was JACKED!
Tuesday 11-6-11
MISC(forearms, calves, abs, traps)
Abs
Partner leg tosses 3 sets of 20
Partner Russian twists 10,9,8,7,6,5,4,3,2,1
Heel touches 2 sets of 50
Bridges x2
Gramby neck rolls 10 each side
Forearms
Wrist curls/fingercurl SS 40x12 3 sets
Rev wrist curls 15x12 4 sets
Traps
Shrugs 20 rep shrugs 70,80,80
Calves
Leg press sled calf raises with 90 on 10in,10norm,10out x3sets
I would post the video but I can not as I just joined so if you are interested before I make 50 posts goggle or youtube "prostrongmanzack"