thebignick’s bodyblog

Date: March 28th 2008

Time: 3:20pm to 4:20pm

Location: Gym of the local prison

Incline Bench Press (Set-Pause-System: 3 reps, 20sec pause etc)

286lbs (130kg) 5×3 =15 reps

264lbs (120kg) 7×3 =21 reps

242lbs (110kg) 9×3 =27 reps

Dumbbell Bench Press (Reduction-Sets)

71.5/49.5/27.5lbs (32.5/22.5/12.5kg) 45 reps

Set 2: 35 reps

Set 3: 30 reps

Dumbbell Flyings

60.5lbs (27.5kg) 12 reps

Set 2: 11 reps

Set 3: 10 reps

Cable Flyings

88lbs (40kg) 20 reps

66lbs (30kg) 20 reps

44lbs (20kg) 20 reps

Dumbbell Pullovers

60.5lbs (27.5kg) 20 reps

Set 2: 20 reps

Set 3: 20 reps

This entry was posted on Friday, March 28th, 2008 at 10:12 am 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.