mister ed' horse of a log

Ed, something to think about doing if you're serious about two sets of squats. Try the 2nd set at the end of your workout. Maybe shock your quads one last time after they thought they were out of the woods.
 
If You Wear Pink Shoes You Gotta Go Big

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Total Body
Squats: 225x10 :woohoo:
Gironda Leg Curls: 70x10, 100x10
DB Incline Bench: 40x10, 45x10
Assisted Dips: 15x10 :woohoo:
One Armed Rows: 55x10, 65x10
Wide Grip Pulldowns: 70x10, 85x10
Seated Rows: 100x10
Lateral Raises: 15x10
Face Pulls: 42.5x10
DB Shoulder Press: 35x10, 40x10 (why do i keep doing two set of these?!?)
DB Hammer Curls: 20x10
DB Hammer Curls: 25x10
Bench: 135x10
Close Grip Bench: 135x10
Calf Raises: 105x10, 185x10
Machine Crunches: 30x10, 40x10
Squats - 215x10 (dropped 10lbs cause i was pooped)

good workout. second set of squats was killer.
 
Pink shoes and argile socks, don't f*ck with Ed.
 
morning time meal -

2 cups skim mik
180 / 0 - 0 / 16 / 240 / 0 / 22

1 scoop Gold Standard Whey Protein
120 / 1.5 - 1 / 24 / 80 / 0 / 3

Lunch -
Turkey Sandwich
500 / 10 - 0 / 28 / 1500 / 0 / 47

Afternoon -
pear
98 / 0 - 0 / 0 / 2 / 5 / 26

2 oz Salmon -
60 / 2 - 0 / 10 / 280 / ? / ?

Dinner -
Hamburger (no bun)
439 / 31 - 12 / 36 / 126 / 0 / 0

No Workout - absolutely lethargic from a long week of working in Durham, putting in 4 lifting days (Monday, Tuesday, Thursday, Saturday) Rickshawing on Friday (8 - 11) riding another 7 miles on Friday to and from Rickshawing, and working on Saturday at REI.

Basically I needed a cheat and rest day.
 
Get you some sleep man! You definately had a full week. That'll do you just as much good as a day off and a cheat meal.

Dream of new PRs and Gemma Massey ;)
 
Hurts so good!

Squats - 225x10
Dips - 25x10
SLDL - 135x10, 155x10
Incline Bench Press - 135x10, 135x8 (+2 reps a lil later with a little rest)*
Hammer Low Rows - 90x10, 110x10
Asst Chins - 75x10
DB Shrugs: 40(per hand)x10
Lateral Raises: 15x10
Face Pulls: 50x10
DB Shoulder Press: 40x10
Preacher Curls: 20x10, 25x10
Skull crushers: 40x10 (only did one :-()
One Legged Calf Raises: 125x10, 180x10
Machine Crunches: 30x10, 40x10
Squats - 135x10 (went low to work on form)

this is the most sore i have been from lifting in a while. great workout. feel awesome. despite another two people getting canned here in my department. that makes 6 since i have gotten here.
 
Damn ed, your numbers are looking crazy good. What are you weighing these days?
 
i didn't crash like WaMu

Squats - 225x10
Dips - 25x10 :-(
SLDL - 135x10, 155x10
Incline Bench Press - 135x10, 135x9
Hammer Low Rows - 90x10, 110x10 (i just realized i was adding the bar on these, for which there is no bar)
Asst. Pull-up - 60x10
DB Shrugs: 50x10 (2 45lbs dumbells, don't know if i score that as 40 or 90)
Lateral Raises: 15x10
Face Pulls: 50x10
DB Shoulder Press: 40x10
Preacher Curls: 20x10x2, 20x10x2
Skull crushers: 35x10, 35x10
One Legged Calf Raises: 125x10, 185x10
Machine Crunches: 30x10, 40x10
Incline Bench Press: 135x10
Squats: 135x10 for funsies.

i just realized i was adding the bar to a lift where there is no bar. sorry for being a dumb****.
 
Ed's getting swole!
 
Squats - 225x10
Dips - 15x10 :head:
SLDL - 135x10, 155x10
Incline Bench Press - 135x10, 135x10 :head:
Hammer Low Rows - 110x10, 130x10 :head:
Australian pull-ups - 10
DB Shrugs - 55x10 (2 55lbs dumbells, don't know if i score that as 40 or 90)
Lateral Raises: 15x10
Face Pulls: 57.5x10
DB Shoulder Press: 40x5
Preacher Curls: xxx
Skull crushers: xxx
One Legged Calf Raises: xxx
Machine Crunches: xxx
---------------------WORKOUT COMPLETE-------------------------
ENCORE LIFTS -
Incline Bench Press: xxx
Squats: xxx

Man, Saturday I had a great workout... I was putting up big numbers. I was feeling good despite being a little hung over. Then came the shoulder press. I could blame Primal tendencies and the young, attractive lady doing a resistance workout (which by the way, is bonus points) for distracting me from doing the amount of weight I usually do, but I'll blame the hangover. Anyways, I lost control in my left arm, tweaked it backwards, and almost dropped the weight, and should have. i stopped it short because my shoulder was screaming. I think that was a smart decision, regardless of how few upper body things i had left.
 
Total Body
Squats: 225x10
Gironda Leg Curls: 90x10, 110x10 :head:
DB Incline Bench: 40x10, 50x8 :head:
Assisted Dips: 15x10
One Armed Rows: 60x10, 70x10 :head:
Wide Grip Pulldowns: 70x10, 85x10
Seated Rows: 120x10 :head:
Lateral Raises: 20x10
Face Pulls: 57.5x10
DB Shoulder Press: 35x10
Incline DB Curls: 20x10
DB Hammer Curls: 20x10
Close Grip Bench: 135x12 135x10 :head:
Calf Raises: 105x10, 150x10
Crunches: 35x10, 40x10

went fuggin nuts tonight. i hadn't worked out since saturday when i had to stop early. felt bad about chick-fil-a for lunch, so felt like i needed to go huge. and i did. look at all those heads rockin!

i am not even sure i wanted to go huge, but i am glad i did. my squats even felt right for form, and i went extra slow to feel the burn... got to parallel and came back up. that set me up for a huge night.

i have been super lax with diet lately, but i have been preoccupied with work and apartment hunting. will try to redeem this week.

ed
 
Way to go Ed!
 
some pics

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have been sick since late Wednesday/early Thursday, so no workouts... going to try to do one tomorrow morning.

currently alternating between: :sick: and :aargh:

with a little :sad: too.

hope to post soon!
 
I'll hook you up with some wellness formula tomorrow man. It tastes awful but that means it's good for you....?
 
Squats: 225x10
Gironda Leg Curls: 100, 110x10
DB Incline Bench: 45x10, 50x9
Assisted Dips: 10x10
One Armed Rows: 65x10, 70x10
Asst. Pull ups - 50x10
Seated Rows: 120x10
Lateral Raises: 20x10
Face Pulls: 57.5x10
DB Shoulder Press: 35x10
DB Hammer Curls: 20x10
Incline DB Curls: 20x5
Close Grip Bench: 135x12 135x12 :head:
Calf Raises: 105x10, 150x10

**** FORGOT TO DO CRUNCHES

Anywho I have been battling a cold the last few days and it's been the first time since Tuesday I have been able to lift. I thought it would be tough, and in some ways (more breathing than lifting) it was. Turns out that for being drained of energy proved one of two things: I can either lift better when I am sick (unlikely); or I am not going hard enough when healthy (probable). I guess it is a good measuring stick that if you can do your normal workout while battling a cold, you should kick it up a few notches. If you can go bigger while battling a cold, you're doing something wrong. stop being stupid.

take for instance - dips with only 10lbs assistance.
or
doing 12 reps each set on CG Bench.
or
going up 5 lbs on one armed rows.

makes me wonder...
 
Good lifts bro, it was good seeing you in the gym.

You're definately getting stronger dude, no doubt.

Take that wellness formula and attack that iron on monday!
 
5 min cardio
Squats - 245x8 (+8) :aargh:
Dips - UNASSISTED - 5 (+3) (+2) :aargh:
SLDL - 135x10, 135x10
Incline Bench Press - 135x9 (+1), 135x8 :-(
Hammer Low Rows - 110x10, 140x10 :head:
Australian pull-ups - 10
DB Shrugs - 50x10x2
Lateral Raises: 15x10
Face Pulls: 57.5x10
DB Shoulder Press: 40x5
Preacher Curls: 45lbs on curl bar x10, 45x10
Skull crushers: xxx - F*CK
One Legged Calf Raises: 105x10, 135x10
Machine Crunches: 30x10, 30x10

This is my last week of complete body workout. I am trying to get four in this week, as I missed one of my workouts last week due to sickness.

Next week I am transitioning into a 4 or 5 day split.

By the way - I was using an old workout list and it didn't have skullcrushers on the list, and the list seemed a little short anyways.

Today was an up and down workout... I am still battling sickness, but I am still putting up big numbers. I might have raised the squats too high... i think form suffered, but damn it, i wanted some big numbers tonight! maybe wanted it too much. I feel like squats in particular were suffering, but, I will get to build those up in the split workout. They also suffered when I went up to 225, as well... so I am going to keep going with it. The unassisted dips were fun. don't know if I went low enough on some of those last 5, but I am counting them, damn it.

oh well, tomorrow is a new day!
 
Last edited:
Four isn't happening this week. next week it will, though. it has to.

5 min cardio
Squats - 230x10
Dips - UNASSISTED - 10
SLDL - 135x10, 155x10
Incline Bench Press - 135x10, 155x5, 135x8 :-(
Hammer Low Rows - 110x10, 140x10
Asst Pull Ups - 15x10
DB Shrugs - 60x10
Lateral Raises: 20x10
Face Pulls: 57.5x10
DB Shoulder Press: 40x8
Incline curls - 20x10
Concentration Hammer Curls - 20x10
Calf Raises: 105x10, 180x10
Machine Crunches: 30x10, 50x10

good workout. still trying to pin down squats and incline bench. those should be big tomorrow or Saturday.
 
indeed, i have seen some tremendous gains doing the full body workout. However, the only thing is that doing the exact same workout every other day or there about, kinda becomes monotonous. Also, only working out three to four times a week, due to the fact that doing this workout every day would probably be counterproductive, makes it easier for me to cheat or be lazy on off days. Since a split affords more workouts and less down time, when my legs are sore I don't have to do anything to them, and can work something else out.

I am starting the "Silent Treatment" on Monday. I can't wait.
 
so far. back at it.

Calories / Total Fat - Sat Fat / Protein / Sodium / Fiber / Carbs
Also - Calorie Goal = (total body mass x 15 = maintenance calories) - (500 calories as part of cut cycle)

Logging as we go!

Breakfast -

Turkey Sausage
110 / 6 - 2 / 8 / 610 / 0 / 4

2nd Breakfast
1 cup Quaker rolled oats
150 / 3 - 0.5 / 5 / 0 / 4 / 27

1 scoop Gold Standard Whey Protein
120 / 1.5 - 1 / 24 / 80 / 0 / 3

4 cups skim mik
360 / 0 - 0 / 32 / 480 / 0 / 88

1 Scoop Greens+ Omega3 Chia Seeds
81 / 4.9 - 0 / 2.5 / 2 / 4.2 / 6.6

Snack
Sunflower seeds
180 / 15 - 1.5 / 7 / 260 / 3 / 6

Lunch
Quiznos Honey Bourbon Chicken on Wheat Bread with Lettuce, Tomato, Onion, and Pickle
550 / 8.5 - 2 / 38 / 1570 / 7 / 79

Totals After Lunch -
1,501 / 38.9 - 7 / 116.5 / 2,951 / 16.2 / ~218g

Afternoon -
110 / 4 - 0.5 / 16 / 300 / 0 / 2

Turkey Sausage
220 / 12 - 4 / 16 / 1210 / 0 / 8

WORKOUT

11 min Cardio
5 minutes stretching

Iso Leg Extension 30x10x2
G. Leg Curl 70x10
Leg Extension 70x10
G. Leg Curl 70x10
Leg Extension 70x10

Squats
45x10
95x10
135x10
185x5
225x5
135x20

Dead Lift
45x10
95x10
45x10

5 min stretching

Post Workout
1 scoop Gold Standard Whey Protein
120 / 1.5 - 1 / 24 / 80 / 0 / 3

2 cups skim mik
180 / 0 - 0 / 16 / 240 / 0 / 22

Daily Calorie Intake
2,131 / 2,500
85% of caloric goal

Protein
188.5g / 189.5g = 99.47% of protein goal (so practically perfect!)


Wow. a lot of Sodium.
Eww.

Note - The last few days have been pretty tough for me. and since i had been a little under the weather, i lost my rhythm in my workout schedule. That cost me pretty big on Monday as the Leg workout was aborted due to fatigue and a general not wanting to be there feeling. Yesterday I did some AIGA stuff, then went grocery shopping forfeiting what was supposed to be a shoulder day. Tonight I am doing Widowmakers as punishment, and relinquishing my Saturday Rest day and devoting it to Shoulders.

The four day Silent Treatment goes as follows -
Monday - Legs
Tuesday - Shoulders
Wednesday - Rest
Thursday - Back / Triceps
Friday - Chest / Biceps
Saturday - Rest / Makeup
Sunday - Off

The five day Silent Treatment goes:
Monday - Legs
Tuesday - Shoulders
Wednesday - Rest
Thursday - Back / Triceps
Friday - Chest / Biceps
Saturday - Arms
Sunday - Off

Anyways I hope that my mental recession clears itself up soon. it's getting a little frustrating... But lifting can be cathartic.
 
thanks, crader, i sure am trying. tonight at the gym was really fun. i lifted with SilentBob. my legs are screaming. the amount i enjoyed the workout tonight totally made up for how fuggin lame i felt on monday and tuesday. lifting makes me feel good :-)
 
1 scoop Gold Standard Whey Protein
120 / 1.5 - 1 / 24 / 80 / 0 / 3

2 cups skim mik
180 / 0 - 0 / 16 / 240 / 0 / 44

1 Scoop Greens+ Omega3 Chia Seeds
81 / 4.9 - 0 / 2.5 / 2 / 4.2 / 6.6


Snack
Sunflower seeds
180 / 15 - 1.5 / 7 / 260 / 3 / 6

Banana
80 / 0 - 0 / 0 / ? / ? / ?

Tuna
110 / 4 - 0.5 / 16 / 300 / 0 / 2

Lunch
1138 / 38 - 11 / 45 / 1530 / 7 / 160

Turkey Sausage
440 / 24 - 8 / 32 / 2420 / 0 / 16

5 minutes cardio

DB Incline Bench -
20x10, 40x10

-chased with-

DB Incline Flies
20x10, 20x10

------------------------------------

Incline Bench Press
95x10, 135x10, 135x10, 135x8(+2)

-chased with-

Incline DB Flies
20x10, 20x10, 20x10, 20x10

------------------------------------------

Iso Decline Press
90x10, 110x10, 140x10, 160x5

------------------------------------------

Bench Press
95x10, 135x10, 135x10, 135x8

------------------------------------------

Cross Cable Flies - High to low

15x10, 15x10

-------------------------------------------

Cross Cable Flies - low to high

10x10

Post Workout
1 scoop Gold Standard Whey Protein
120 / 1.5 - 1 / 24 / 80 / 0 / 3

2 cups skim mik
180 / 0 - 0 / 16 / 240 / 0 / 22

Daily Totals (hit calorie goal, by nefarious means...)
2,629 / 2500 = 105% of daily calorie goal

Protein - 182.5 / 189 = 97% of daily protein goal
 
Yesterday's workout -
5 minutes elliptical
5 minutes stretches

Squats (freeweights)
95x10, 135x10, 185x5, 225x5, 135x20

SLDL
135x10, 155x10, 185x5, 225x1

Seated Row
120x10, 140x6

Calf Raises -
150x10, 150x10

Lunges -
40x10, 40x10

Added some seated rows because my back felt lonely and unworkedout recently.

tonight is shoulders.
 
Shoulder Day! (Yesterday)

Arnold Press
20x10, 30x10, 30x10, 35x10

Shoulder Press
20x10, 30x10, 30x10, 35x10

Lat Raises
15x10, 15x10, 20x10, 20x10

Delt Raises
30x10, 40x10, 50x10

Forward Rotation Shrugs
20x10, 30x10, 35x10
-Chased With-
Backward Rotation Shrugs
20x10, 30x10, 35x10
-Chased With-
Shrugs
20x10, 30x10, 35x10

Military Press
Front
65x10, 75x10
Back
65x5, 75x5

Face Pulls
30x10, 40x10, 50x10, 57.5x10
 
Sorry for the delay -

Saturday: 2.5 hours cycling around Raleigh, non-stop, alley cat style. on a fixed gear.

Sunday: Back

Assisted Pullups
75x10, 60x10, 50x10, 50x8

Seated Row
85x10, 100x10, 120x10, 140x5, 160x5

Hammer Iso Low Row
50x10, 70x10, 90x10, 140x10

Chin Ups
75x10

Incline DB Curls
15x10, 15x10, 20x10

Super-Setted with

Concentration Hammer Curls
15x10, 15x10, 20x10

Called it a day after that. A bit abbreviated, yes... but I was in a rush.
 
Yo Ed! I got your back day right here!

315 deadlift!!!!!! :aargh:

How'd the bike race go? What'd you end up dressing up as? Pics or it didn't happen!
 
the bike race was fun! got to cruise all over raleigh with my jams blastin, my quads burning and my hams gaspin. it was fun but it was still a race, i finished about halfway through the crowd... i was race filler... but it was fun.

i was worn the f out by the end of it.

i didn't wear a costume, other than a schlitz jersey... so i guess i was dressed as shitty beer? it was hard enough to pedal and make sure the bike wasn't going to fall apart, much less worry about a costume.

tomorrow is legs... gotta let them rest after giving them such a run on saturday, so today is a rest, as i am getting mentally, as well as physically fatigued with all this working out, work and moving!
 
Yesterday -

Squats
95x10, 135x10, 185x5, 225x5, 135x13

SLDL
135x10, 155x10, 185x5, 205x3

Calf Raises
90x10, 130x10, 150x10

Lunges
15x16... then felt hurt, and stopped.

resting again tonight... might go do shoulders tonight... but I am not feeling well, so I might rest a little, instead.
 
hey you two who read this... i have been out for a while, sorry. i have nothing really to report other than i have gotten preoccupied and not been able to lift. working two jobs is getting taxing, and unfortunately, workouts are paying the price.

I do have some lingering concerns, though... I started taking Leviathan a while back but have since stopped, since I am noticing some not so great side effects... probably a bad reaction to the yohimbine, especially when I was taking two pills per serving.

So I have stopped that, and am trying to let my body get all of the remnants out of it so I can hopefully be back to normal soon.

I am thinking that the Leviathan was increasing my stress levels that I am already feeling, moving into a new apartment, and being on my own again, the economy, that is stressful given my last situation, so I don't think the Leviathan helped that... I was getting what I hope was panic attacks, and seeing how I am a pretty healthy guy with no signs of heart problems or history of such, or family history of such, I think I can rule out a heart attack... and I am seeing a doctor Monday to make double sure. But the symptoms were pretty consistent with Panic Attacks.

should also be noted that some of these symptoms were present when I was taking Adderall, which is also known to induce panic attacks... So yeah.


So we will see what happens with all of this...
 
I suppose it could be possible on levi. Although I have never had an issue but if you are prone to them I would stop it like you are doing and see if it helps.

That sucks!! Hope you are feeling better soon!
 
Sorry about the panic attack Ed. I kinda feel partially responsible for it. I'll let you try some DCP if you'd like. It's a non-stim thermogenic from RPN. Crader could tell you more about it. :)

Let me know when you're able to get back in the gym man. Just to keep from falling out of it you could do things like pushups, crunches and burpees at the new digs.
 
Back at it

Sorry about the panic attack Ed. I kinda feel partially responsible for it.
Click to expand...

Don't be... you weren't responsible, in fact the Leviathan probably helped keep it from being paralyzing, since Leviathan has a lot of similar effects to adderall.

Breakfast
1 cup Quaker rolled oats
150 / 3 - 0.5 / 5 / 0 / 4 / 27

1 scoop Gold Standard Whey Protein
120 / 1.5 - 1 / 24 / 80 / 0 / 3

4 cups skim mik
360 / 0 - 0 / 32 / 480 / 0 / 88

2 Scoop Greens+ Omega3 Chia Seeds
162 / 10 - 0 / 5 / 4 / 8.4 / 13.2

1 Omega 3 Fish Oil
1 Omega 3 - 6 - 9 Fish Oil
1 now ADAM Daily Multi
1 Cal-Mag-Zinc
(Forgot my Probiotic today)
1 20mg Aphetamine Salt (Adderall)

Snack
Sunflower seeds
180 / 15 - 1.5 / 7 / 260 / 3 / 6

PowerBar Protein+ Reduced Sugar
270 / 9 - 4 / 22 / 290 / 2 / 30

Lunch

Tuna
110 / 4 - 0.5 / 16 / 300 / 0 / 2

2 slices 100% whole wheat bread
200 / 3 - 0 / 4 / 400 / 6 / 36

2 Omega 3 Fish Oil
2 Omega 3-6-9 Fish Oil
1 Cal-Mag-Zinc
1 now ADAM Daily Multi

Snack
Sunflower seeds
180 / 15 - 1.5 / 7 / 260 / 3 / 6
1 20mg Aphetamine Salt (Adderall)

Dinner

Healthy Choice Chicken Parmigiana
370 / 9 - 2 / 16 / 500 / 6 / 56

Daily Total -
2,183 / 2,500 87% of daily calorie goal

So, verdict is in. Leviathan had less to do with it than: 1. Adderall (or abruptly stopping Adderall), 2. Personal Tendencies which make me prone to anxiety and stress, 3. Stressors out of my control.

Chest Day

5 minutes cardio

DB Incline Bench
30x10, 35x10, 40x10, 50x7, 40x8

DB Incline Flies
15x10, 15x10, 15x10, 15x10

Bench Press
95x10, 115x10, 135x10, 155x5, 135x8

Decline Bench - free weight
65x10, 75x10, 85x5, 90x2 (these did not go so well)

ISO Hammer Decline Bench
90x10, 140x7
 
I meant to ask you last night Ed, where are you letting the bar down when you were doing decline bench. It could have been coming down too high on your pecs (close to your neck) which could make it more difficult to lift.
 
Ed, where are you letting the bar down when you were doing decline
Click to expand...

Though last nights decline is something I'd rather forget, I would probably say it was closer to my neck than my stomach. in fact, it prolly was near my neck...
 
That would have a LOT to do with it not going so well. No worries
 
YESTERDAY - SHOULDERS

Arnold Press
20x10, 30x10, 40x10

Shoulder Press
20x10, 25x10, 30x10, 35x01

Lat Raises
5x10, 10x10, 15x10, 15x10

Shrugs (Forward Rotation, Backward Rotation, Shrug)
25x10, 30x10, 35x10

Face Pulls
35x10, 45x10, 55x10 (or thereaboout)

Bradford press
30x10, 30x10, 40x10, 40x10

weights have gone down a little, but I am okay with that, haha.
 
YESTERDAY - LEGS

5 min cardio

SQUATS
45x10, 75x10, 95x10, 135x10, 185x5, 135x20

SLDL
135x10

PRONE LEG CURL
60x10, 70x10, 80x10

CALF RAISES
SINGLE LEG 95x10x2
BOTH LEGS 135x10, 145x10

LUNGES
20x10x2
25x10x2

still sore! it's a good feeling!

I finished my squats, and MAN did my hammies and quads hurt. So much I had to not to SLDL, and do normal hamstring workouts... Anyways, it's on to do shoulders tonight!
 
I have neglected typing in here..sorry:sad:

I've been reading though! Sounds like its going better for you!
 
update

hey crader, thanks for checking in.

yeah things are getting better... i had been particularly vague on here, for a few reasons, but basically, lots of changes going on in life right now, and the stress was piling up... i had moved into an apartment, and that was a big part of it. There were a lot of other stress factors, too. A long commute, shorter days, lots of work at work, and a general desire not to be there. Upcoming tax season, and all that. The worst part was listening to the news... talk about gloomy! I'd imagine that was partially due to the election, but all this talk about a tanking world economy made me stress out. It got to the point where I was having anxiety attacks near daily, but I went to my doctor, and she reassured me that it wasn't anything other than anxiety. I had thought it might have been the leviathan causing some kind of heart condition!

Anyways, getting out and around people and working out again have helped.

Thanks for keeping up with me!
 
Shoulders!

Arnold Press
20x10, 25x10, 30x10, 35x10

Shoulder Press
25x10, 30x10, 35x10, 40x5

Lat Raises
5x10, 10x10, 15x10, 15x10

Shrugs (Forward, Back, Normal)
25x10x3, 30x10x3, 35x10x3, 40x10x3

Rear Delt Raises (on rear delt machine)
30x10, 40x10, 50x10, 60x10

Face Pulls
37.5x10, 45x10, 52.5x10

Military Press
60x10, 80x10, 100x5
 
Be careful on military man. That thing gets heavy quick and it can hurt ya in not time without a spotter.
 
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