imbiggert’s BodyBlog

September 19, 2009

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Bench Press

155 lbs 15 reps

175 lbs 13 reps

191 lbs 4 sets X 9 reps

Incline Dumbbell Press

40 lb dumbbells 15 reps

50 lb dumbbells 4 sets X 9 reps

Incline Flies

40 lb dumbbells 15 reps

50 lb dumbbells 4 sets X 9 reps

Close-Grip Pullups

10 reps

9 reps

8 reps

2 sets X 7 reps

Alternating Dumbbell Curls

20 lb dumbbells 15 reps

30 lb dumbbells 4 sets X 8 reps

Hammer Curls (w/rope)

50 lbs 15 reps

56 lbs 5 sets X 8 reps

Curls w/EZ Curls Bar

40 lbs 15 reps

50 lbs 12 reps

60 lbs 3 sets X 8 reps

Close-Grip      Pull-Ups.  6 sets.

Alternating Dumbbell Curls

20 lb dumbbells 1 X 15

30 lb dumbbells 4 X 8

Seated dumbbell concentration curls

35 lb dumbbells 4 sets

Standing Curls with Rope

50 lbs 1 X 15

60 lbs 1 X 12

70 lbs 3 X 8

High Cable Peaking Curls

    36 lbs 5 X 9

Side Lateral Raises with Dumbbells

    15 lb dumbbells 1 X 15

    20 lb dumbbells 4 X 8

Push-Downs
50 lb 1 X 15
60 lb 1 X 15
70 lb 1 X 14
80 lb 4 X 8

Close-Grip Bench Press (with EZ Curl Bar)
100 lb 1 X 15
120 lb 1 X 15
136 lb 1 X 12
150 lb 4 X 8

Seated Extensions with Rope
26 lb 1 X 15
32 lb 1 X 13
42 lb 1 X 10
52 lb 1 X 6
56 lb 3 X 5
Lat Pull-Downs
70 lb 1 X 15
76 lb 1 X 14
80 lb 1 X 12
90 lb 6 X 8

Seated Low Rows
100 lb 1 X 15
120 lb 1 X 12
140 lb 1 X 10
150 lb 5 X 6

Reverse Flies
30 lb DBs 1 X 15
40 lb DBs 4 X 9

Erect Rows.
50 lb 1 X 15
60 lb 4 X 8

Usual Sunday morning workout.