xStriker7’s BodyBlog

Chest and Abs

Bench Press:

140 x 5

140 x 5

140 x 5

140 x 5

140 x 5

165 x 1

175 x 1

180 x 1 new pr

Push ups

10 reps

10 reps

10 reps

10 reps

Incline DB Bench Press

30 x 8

30 x 8

30 x 8

30 x 8

Slow Sit Ups

15 Reps

15 Reps

15 Reps

15 Reps

Reverse Leg Sit Ups

15 reps

15 reps

15 reps

15 reps

3/28/08 Workout

Front Lat Pulldown

96 lbs x 10 reps

96 lbs x 10 reps

108 lbs x 8 reps

120 lbs x 8 reps

Seated Rows

72 lbs x 12 reps

84 lbs x 12 reps

96 lbs x 10 reps

96 lbs x 10 reps

Rear Delt Rows

87.5 lbs x 10 reps

87.5 lbs x 10 reps

87.5 lbs x 8 reps

87.5 lbs x 8 reps

Dips

bw x 12 reps

bw x 10 reps

bw x 8 reps

bw x 5 reps

tri pushdown

48 lbs x 12 reps

48 lbs x 12 reps

48 lbs x 10 reps

48 lbs x 8 reps

3/23

Back

Bent over DB Rows:
30 lbs x 6 reps
20 lbs x 8 reps
20 lbs x 7 reps

T-Bar Rows:
80 lbs x 10 Reps
100 Lbs x 10 Reps
120 Lbs x 6 Reps
125 Lbs x 6 Reps

Pull Ups:
first set 2 reps
second set 2 reps
third set 2 reps
fourth set 2 reps
fifth set 2 reps
(trying to go up by 1 each week)

*NEW PR*
Bent Over BB Row: 205 Lbs.

3/22

Chest & Abs

Flat BB Bench Press:
135 Lbs x 5 Reps
135 Lbs x 5 Reps
135 Lbs x 5 Reps
135 Lbs x 5 Reps
135 Lbs x 5 Reps

Incline BB Bench Press:
95 Lbs x 8 Reps
95 Lbs x 6 Reps
95 Lbs x 5 Reps

Push ups:
15 Reps
* had to stop because I have a horrible knot in my shoulder and couldn’t continue

Slow Concentrated Curls:
20 Reps
20 Reps
20 Reps
20 Reps

Leg Lifts:
15 Reps
15 Reps
15 Reps
15 Reps

Side Crunches:
15 to each side
15 to each side
15 to each side
15 to each side

this is my continuation of my 5×5 for bench