Crown's 4 week SDMZ 2.0 Log

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murk01 said:
Ur a beefy fukah!
Click to expand...

Working hard brother working hard

Actually my body aches so I am resting Friday - Sunday and won't be lifting until Monday

Then Monday all week I am doing all drop sets on all body parts... Going to be hell week
 
Yesterday I did chest--Today I rested due to a long ass workday. Tomorrow i will put in double time.

Chest:
135 - 15
225- 10
315- 7
Drop Set 1
315-10
225- 8
135- 10

Drop Set 2
275- 10
225- 6
135- 8

Set 3
275- 5
225 - 6
135 - 10

Pushup Supset with Pullups
Pushups 4x20 reps
Pullups 4x 6 reps

Machine Flye 180lbs
10
7
7
3

Machine Arm Curl
2x20 reps 100lbs
2x20 reps 70lbs
 
Back day

Warmup:
4x6 wide grip pullups

Iso Lateral Row the weight listed is the plates on EACH SIDE. So when I say 1-45 it is a 45lbs plate on the left and on the right
warmup 45lbs plate - 10

Drop Set 1
3plates 5
2 plates 10
1 plate 10

Drop two
3 plates 5
2 plates 10
1 plate 15

Drop Three
3 plates 5
2 plates 8
1 plate 8

Again 3 plates = 3- 45lbs plates each side.

Low cable row
105lbs
16 reps
10 reps

Deltoid flye. 75lbs (machine)
10
10
7

Shoulder Shrugs Smith machine
225lbs
3x 15 reps

ABS (machine and then the ball thing)

neutral grip pullups
4x 6 reps

DONE
 
Cable Shoulder Press
3x15 60lbs

Drop Set 1
130 - 5
80 - 10
35 - 20

Drop Set 20
100 - 9
50 - 20

70lbs 3x15

Smith Machine Shoulder Press
135lbs 10
225lbs 10 + 5 with spot

Lateral Raise 3x10 @ 25lbs

Rear delt DB
20lbs - 3x15 reps

Vbar Tricep Press
200lbs - 5x10 reps

Tricep extension
100lbs
15
20
17
 
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