SDFlip’s Workout Journal

Thursday, February 15, 2006

Chest, Shoulders, and Triceps

Flat Bench
95*15
135*10
155*8
205*10
225*6
255*4
135*14

Side Raises
25*12, 12
10*25, 25

Single Arm Reverse Grip Cable Extensions
60*15, 10, 8

Pec Deck
85*10, 8

[b]Upper Body[/b]

Tuesday, February 13, 2006

[b]Incline Bench Press[/b]
135*12
155*10
185*6
195*5, 5, 5
135*10, 10, 10

[b]Wide Grip Front Pulldowns[/b]
150*12
170*10
190*8, 8, 8

[b]Seated Overhead DB Press[/b]
40*15, 12, 9….. very little rest in between sets

[b]Rear Delt Machine Rows[/b]
85*15
100*15, 12, 10
superset w/
[b]Rear Delt Machine Flys[/b]
25*15, 12, 12, 10

[b]Machine Pulldowns[/b]
100*15, 12, 12
superset w/
[b]Machine Side Raises[/b]
95*12, 10, 10

[b]Cable Pressdowns[/b]
100*12
150*6, 6

[b]DB Preacher Curls[/b]
25*15, 9

Saturday, February 10, 2007

Incline DB Presses -40*10, 50*10, 70*8, 85*6, 100*4, 70*9, 8

Seated Military Presses - 135*5, 5, 5

Close Grip Bench Press - 135*15, 155*12, 175*6

High Pulley Kneeling Cable Crossovers - 50*12, 12, 12

Low Pulley Kneeling Cable Crossovers - 30*12, 12

Tri-Set

Machine Fly - 70*12, 8, 8

Machine Chest Press - 100*5, 8, 7

Machine Side Raise - 80*12, 10, 12

Single Arm Reverse Grip Cable Extensions - 50*15, 10

Rope Pressdowns - 100*8, 8

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