JediBB’s BodyBlog

Morning: Chest/little bit o’ back and Hams

Warm Up Lifting:

Dumbbell Incline/Wide Grip Nuetral Pulldowns Supersets

55×30/120×30

65×30/150×25

Working Sets:

Cable Flye/ Pulldown 3 set circut

cc 70×30/pd 200×15/80×20

Dumbbell Incline Bench/Incline Flye superset

100×15/45×12

Smith Machine Lockout Bench Presses

(from lowest peg- just passed 90 degree elbow)

225×8

295×4

(from next peg up- just above 90 this time)

335×3

1 set of Pulldowns @ 200×15

back to bench

385×3

405×3

425×2

Dumbbell Incline Press/Palms Up Front Raise

40lbs for about 1.5 minutes of actual tension time pressing immedietly followed by 15’s for about 45 seconds of tension with the front raisesCable Crossovers

80×15

Iso Push up for 40 seconds

Hamstrings:

Laying Curls

60×20

80×15

100×12

Glute Ham Raise

Bodyweight for 2 sets of 15

Evening Lift: Delts

Smith Overhead Presses

135×12

205×8

255×2 drop to 225×6

185×12

Barbell Shrugs

225×10

315×10

405×15

495×10

Rack Dead Shrug Combo

555 x 3 (two shrugs per rep or six total shrugs)

585×3 (same thing)

Lateral Raise

20×25

2 @ 25×20

Reverse Flyes

2 @ 35×15

Great day, lots o’ food and lots o weights…hope ya’ll had a good one too!

 

This entry was posted on Tuesday, March 18th, 2008 at 6:31 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.