JoeShtMarine
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Im starting a 12 week program today, my Goal is to Max Bench at 300lbs, Deadlift 405lbs, Squat 405lbs. The workout is a 4 phase program. The first phase is three weeks full body workouts, three times a week...on my rest days I am going to Cardio for 40min to 1 hour.
Day 1 Sunday Feb 20:
Workout Results:
BB Bench Press-
Set 1: 165X12
Set 2: 175X10
Set 3: 175X10
Bent Over BB Row-
Set 1: 135X10
Set 2: 155X10
Set 3: 165X10
Squats-
Set 1: 205X12
Set 2: 225X10
Set 3: 225X10
Standing BB Shoulder Press-
Set 1: 115X8
Set 2: 105X10
Set 3: 105X8
Tricep Pressdown-
Set 1: 35X12
Set 2: 60X10
Set 3: 60X10
BB Curl-
Set 1: 75X10
Set 2: 75X10
Set 3: 75X10
Standing Calf Raises-
Set 1: 205X12
Set 2: 205X12
Set 3: 205X12
Crunches:
Set 1: 80 (These I did more like Sit-ups, corrected myself on sets 2 and 3)
Set 2: 30
Set 3: 30
Day 1 Sunday Feb 20:
Workout Results:
BB Bench Press-
Set 1: 165X12
Set 2: 175X10
Set 3: 175X10
Bent Over BB Row-
Set 1: 135X10
Set 2: 155X10
Set 3: 165X10
Squats-
Set 1: 205X12
Set 2: 225X10
Set 3: 225X10
Standing BB Shoulder Press-
Set 1: 115X8
Set 2: 105X10
Set 3: 105X8
Tricep Pressdown-
Set 1: 35X12
Set 2: 60X10
Set 3: 60X10
BB Curl-
Set 1: 75X10
Set 2: 75X10
Set 3: 75X10
Standing Calf Raises-
Set 1: 205X12
Set 2: 205X12
Set 3: 205X12
Crunches:
Set 1: 80 (These I did more like Sit-ups, corrected myself on sets 2 and 3)
Set 2: 30
Set 3: 30