racingsnails’s BodyBlog

DB Incline Press 90 x 5

Hammer Strength Incline 3 plates x 3,  2 and a quarter x 8

Dips 35lbs x 8 x 8

DB Curls 45 x 5 x 5

Hammer Curls 45 x 6 x 5 (supersetted with light Triceps Pushdowns)

Pull Ups BW x 4 x 4 x 4 x 4

Seated Rows 160 x 6,  180 x 6,  200 x 4

Trap Bar Deadlifts 360 x 5,  410 x 3

PWO Cardio Treadmill 20 minutes @ 3.2 mph

CGBP Smith Machine 245 x 5,  255 x 3

SkullCrushers 70lbs + Ez Curl Bar x 7,  90 x 4

Pushdowns 100 x 6,  50 x 17

Lateral Raises 15 x 12,  20 x 8,  25 x 6

SLDL 225 x 6,  245 x 6

Leg Curls 150 x 6 x 6

Front Squats 225 x 6,  245 x 5

Hack Squats 3 plates per side x 6, +50lbs x 3

Walking Lunges 30lbs x 10 x 10

Incline DB Press 95lbs x 4

Incline Smith Press 225 x 3,  205 x 6,  215 x 5

Dips 25lbs x 12 x 8

DB Curls 45 x 6 x 5

Hammer Curls 45 x 5 x 4

Ab Machine/  Seated Calf Superset 4 sets

Pull ups BW x 4 x 4 x 4

Seated Rows 160 x 6 x 6,  170 x 6

Deadlifts 225 x 8,  315 x 9

CGBP Smith Machine 235 x 6,  245 x 5

Skull Crushers 70lbs(+ez-curl bar) x 6,  80lbs(+ezcb) x 6

Pushdowns 90 x 6,  100 x 5

Seated side laterals 15lb x 5 sets of 10

Shrugs on Hammer High Pull 4 plates per side x 8,  5 plates per side x 6

PWO Cardio:  Treadmill at 3.2 for 25 minutes

SLDL 275 x 4 x 2 (Will lower weight next time my form was a little off)

Leg Curls 120 x 8,  140 x 6,  150 x 6

Front Squats Smith Machine 225 x 5 x 5

Hack Squats 3 plates per side X 5 X 5

Walking Lunges 35 x 12 x 12

Incline DB Press 85 x 9 x 7

Incline Smith 225 x 4 x 4

Dips 25lbs x 8 x 8

DB Curls 40 x 6,  45 x 4

Hammer Curls 40 x 6 x 6

Pull Ups BW x 5 x 5 x 5

Nautulis Lat Pulldown with Rotating Handles 3 sets of 12-8

Seated Rows 110 x 12,  120 x 12,  130 x 10,  140 x 8

Deadlifts 225lbs x 8,  305 x 3

Rear Delt Raises/Behind Back Shrugs superset 4 x 12-15

Weighted Crunches/Seated Calfs 4 x 10-15