m3ntAl’s BodyBlog

Arnold Press: 30lb db’s 3×10

Bent Over low pulley side lat: 20lb 1×10, 25lb 1×8, 30lb 1×8

Front DB Raise: 17lbDB 2×10, 22lbDB 1×8

Machine Shoulder Press: (SUPERSETS) 100lb 1×8, 90 1×7, 80 1×6, 70 1×8, 60 1×7, 50 1×7

Power Partials: 22lbDB 4×6

Leg Raises: 3×25

Situps: 1×20

Shoulder shruggs: 40lb DB 1×10, 45lb 1×10, 40 1×12

Single leg ext: 60lb 1×10, 70lb 1×10, 80lb 1×8, 70lb 1×8

Leg Ext: 120lb 1×10, 130lb 1×10, 140lb 1×10

Leg Curls: 100lb 1×12, 110 1×10, 120 1×10, 130 1×10

Squats: (warm up 135lb 1×10), 185 1×10, 205 1×10, 225lb 1×8, 265 1×5

Calf raises: 155lb 3×12

DB Lunges: 30lb DB’s 2×10

I believe that I may have hit a plateu on chest. I may need some help here dudes. Anyone want to put in their 2cents you’re more than welcome to.

Bench press: 155lb1×10, 175lb 1×8, 205 1×6, 175 2×8

Incline Bench: 135 1×12, 165 2×8

Incline pec dec fly’s: 30lb DB’s 2×8, 1×10

Over head tri ext: 65lb 2×10

Kneeling cable concentration tri ext: 30lb 1×8, 35 1×8

Lying supine two-arm tr dumbell ext: 20lb DB’s 1×10, 25lbDB 2×8

Reverse grip tri pushdown: 70lb 2×8

Single cable pushdowns: 50lb 1×8, 45lb 1×8, 40lb 1×10

Deadlift: warm-up= 135lb 1×12, 185lb 1×10, 205 1×10, 235lb 1×8, 255lb 1×6

close grip lat pulldowns: 90lb 1×10, 100lb 1×8, 110lb 1×8

Single DB Rows: 35lb DB 1×12, 40lb DB 2×12

Reverse Grip Barbell Rows: 95lb 2×12, 105 2×10

Leg Raises: 1×30

Arnold Press: 30lbDB 2×10, 35lbDB 2×8

Seated Side Lat Raises: 17lbDB 3×10

Preacher Curls: 55lb 1×12, 65lb 1×10, 70 1×6, 75 1×16

Hammer Curls: 25lb DB 2×12

Concentrated Curls: 30lb 3×6

Seated Shoulder Press: (DROP SETS) 60lb 1×10, 100lb 1×5, 90lb 1×6, 80 1×6, 70 1×5

Bent Over Low pulley side lat: 30lb 2×8, 25lb 2×10

Single Leg ext: 70lb 1×10, 80lb 1×10, 90lb 1×8

Leg extensions: 180lb 1×8, 170 1×8

Single Leg curls: 50lb 1×10, 60lb 1×10

Leg curls: 100lb 1×10, 110 1×10, 120 1×8

DB Lunges: 35lb 3×8

calf raises: 120lb 1×15, 130lb 1×15, 140 1×10

Leg Presses: 120 1×15, 130 1×15, 140 1×15

Bench Press: 135: 1×12, 185 2×8, 205 1×5

Incline Pec dec fly’s: 30lb db 1×10, 35lb DB 2×10

Incline Bench: 135lb 1×10, 165 2×8

Pushdowns: 50lb 1×6, 45lb 1×8, 40 1×10

DB overhead ext: 40lb 1×15, 45 1×12

It was ok today. I think I may have pulled something on my back yesterday with the barbell shoulder presses.

Preacher curls: 55lb 2×12, 65 1×7

Tricep Pushdowns: 60lb 1×12, 70lb 1×10, 80lb 1×10, 85lb 1×8

Conentrated curls: 25lb 2×10, 30lb 1×8

Close grip bench: 95 1×15, 105lb 1×12, 115 1×12

Overhead barbell ext: 65lb 2×15

Single Tri pushdown: 50lb 3×10

DB Curls: 25lb 2×10, 30lb 2×8

Single leg ext: 80lb 2×10, 70lb 1×12, 60lb 1×12, 100lb 1×8

Single Leg curls: 50lb 3×12, 60lb 2×10

Seated Barbell Shoulder Press: 95lb 2×12, 105lb 2×10

Squats: 135lb 1×12, 185lb 1×10, 205 1×10

Side lat raises: 17lb 3×10

Deadlifts: 135lb 1×12(warmup); 185lb 1×10, 205lb 1×10, 225lb 1×8, 245lb 1×6, 265lb 1×2

Close grip lat pulldowns: 60lb 1×12, 90lb 1×10, 100lb 1×10, 110lb 1×8, 120lb 1×6

Single DB Rows: 35lb 1×10, 40lb 3×8, 1×10