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Member
Posts: 37,236
Joined: Oct 13 2008
Gold: 3,375.01
Sep 30 2015 05:38pm
Upper A
Incline Bench 3x5
Decline DB Bench 3x8
Lat Pulldowns 3x8
Bent Over Rows 3x8
Curls 3x10/Reverse Flies 3x12 Superset

Lower A
Squats 3x5
Weighted Back Extensions 3x8
Leg Press 3x10
Leg Curls 3x10
Ab work 3x15/Calf raises 3x12 Superset

Upper B
Bench 3x5
Incline Flies 3x8
Pullups 3x8
Pendlay Rows 3x8
Face Pulls 3x12/Tricep pressdowns 3x10 Superset

Lower B
Front Squat 3x5
Romanian Deadlift 3x8
Leg Extensions 3x10
Leg Curls 3x10
Ab work 3x15/Calf Raises 3x12 Superset


Current
185x5 Bench
260x5 Squat

Weigh 165ish lbs.
Member
Posts: 37,236
Joined: Oct 13 2008
Gold: 3,375.01
Oct 1 2015 10:04am
Bench 170x3x5 Starting a bit staggered so I don't stall
Incline flies 30x3x8
Pull ups weighted 25x3x8
Pendlay rows 135x3x8 (might reduce weight on these a bit.. Last 2-3 reps on each set kinda sucked
Face pulls 27.5x3x12
Tricep pull downs 47.5x3x10

This post was edited by dirTyMan on Oct 1 2015 10:17am
Member
Posts: 37,236
Joined: Oct 13 2008
Gold: 3,375.01
Oct 2 2015 10:24am
Squat 255x3x5 . I landed hard as fuck on my hip at hockey so this was a real struggle I can barely sit it hurts. Felt like I was squatting using 1 leg.
RDL 135x3x8. This hurt even worse
Leg curl 110x3x10
Leg extension 150x3x10
Member
Posts: 37,236
Joined: Oct 13 2008
Gold: 3,375.01
Oct 5 2015 09:44am
Incline bench 135x3x5
Dips 25 3x12
Pull-ups 25x3x8
DB rows 70 3x8 (all bars were being used , no time to wait.)
Curls 27.5 3x8
Rev flies 20x3x12
Member
Posts: 37,236
Joined: Oct 13 2008
Gold: 3,375.01
Oct 6 2015 09:59am
Squats 255x3x5
Back extension 150X3X8
Leg press 360x3x10
Leg curl 110x3x10
Abs and calfs
Member
Posts: 37,236
Joined: Oct 13 2008
Gold: 3,375.01
Oct 8 2015 09:46am
Bench 170x3x6
Incline flies 30x3x10
Pull-ups 25x3x10
Pendlay rows 95x3x10 dropped weight as form was shitty at 135
Face pull 27.5x3x14
Push down 47.5x3x12

This post was edited by dirTyMan on Oct 8 2015 09:47am
Member
Posts: 37,236
Joined: Oct 13 2008
Gold: 3,375.01
Oct 9 2015 03:27pm
Squat 255x3x6
Rdl 135x3x10
Leg extension 150x3x12
Leg curl 110x3x12
Abs and calf
Member
Posts: 37,236
Joined: Oct 13 2008
Gold: 3,375.01
Oct 13 2015 10:42am
Incline Bench 135x3x6
Dips 25 3x12
Pull-ups 25 3x10
Yates row 135 3x10
Curl 27.5 3x10
RF 20 3x12
Member
Posts: 37,236
Joined: Oct 13 2008
Gold: 3,375.01
Oct 14 2015 03:22pm
Back squat 255x3x6 , was hard as fuck dunno if I'll make 265

Back extension 150 3x12

Leg press 360 3x12

Leg curl 110 3x12

Abs and calfs
Member
Posts: 37,236
Joined: Oct 13 2008
Gold: 3,375.01
Oct 16 2015 03:22pm
Bench 175 3x5
Incline flies 35 3x8
Pull-ups 30 3x8
Pendlay row 100 3x8
Fp 30 3x12
Pd 50 3x10
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