rbethel
New member
waddup guys....finals week bin kickin my ass so im studyin like a mofo n not really bin here to post like i wud....nehoo.....end o week 3, up about 5 lbs....This is basically how my workouts went this week
Chest
Flat bench 135*12/225*10/275*8/315*5
Incline dumbell 80*15/90*10/100*8
Incline smith presses to neck 195*10/195*8/245*5
Dumbell Pullovers 100*8/100*8/100*8
Cable flyes 70*12/80*12/90*12
Back
Pull Ups 5 sets of 10
Barbell Rows 135*5/225*12/315*5
Deadlifts 135*10/225*10/315*10/405*5
One arm Rows 100*15/00*15/100*115 (heaviest they had)
Seated rows 150*12/180*10/200*10
Legs
Warmed up with some extensions for the knees
Squats 135*15
225*12
315*8 (3 sets) (did these with a 5lb plate under my heel and it makes a WHOLE lot o difference with how much deeper I can go etc)
Horizontal one legged leg press 135*20/185*15/225*101/275*8
Leg extensions 4 sets 190*10
Leg curls 4 sets 120*10
Lunges 4 sets 40 yards
Shoulders
Rear raises 20*15/30*12/40*10/50*6
Military press (no back support on reg bench) 95*20/135*12/55*8
Dumbell press (same thing) 60*10/70*10/70*8
Side laterals 40*110/50*8/60*6
Wide grip upright rows (smith) 105*12/155*10/205*8
Arms
warm up 20 reps strait bar pressdowns
incline dumbell skull crushers 30*15/40*12/50*10
Close grip smith bench 105*15/195*10/285*5 ( had a few more had my spotter not spotted me with his fuckin fingertips)
Barbell curls 95*10/115*10/135*8
Dumbell preacher curls 40*10/50*8/60*6
Concentration curls 40*10/50*10
I'll take some pics this week as I promised pics every 4 weeks. Cardio has gone up to 45 mins postworkout 5 days a week and have cut carbs this last week to as low as 50 on wednesday and still had a pretty solid workout so i'll keep carbs low and I've upped the healthy fats and thrown a lb of beef in there instead of chicken breasts. Pics coming this week tho
Chest
Flat bench 135*12/225*10/275*8/315*5
Incline dumbell 80*15/90*10/100*8
Incline smith presses to neck 195*10/195*8/245*5
Dumbell Pullovers 100*8/100*8/100*8
Cable flyes 70*12/80*12/90*12
Back
Pull Ups 5 sets of 10
Barbell Rows 135*5/225*12/315*5
Deadlifts 135*10/225*10/315*10/405*5
One arm Rows 100*15/00*15/100*115 (heaviest they had)
Seated rows 150*12/180*10/200*10
Legs
Warmed up with some extensions for the knees
Squats 135*15
225*12
315*8 (3 sets) (did these with a 5lb plate under my heel and it makes a WHOLE lot o difference with how much deeper I can go etc)
Horizontal one legged leg press 135*20/185*15/225*101/275*8
Leg extensions 4 sets 190*10
Leg curls 4 sets 120*10
Lunges 4 sets 40 yards
Shoulders
Rear raises 20*15/30*12/40*10/50*6
Military press (no back support on reg bench) 95*20/135*12/55*8
Dumbell press (same thing) 60*10/70*10/70*8
Side laterals 40*110/50*8/60*6
Wide grip upright rows (smith) 105*12/155*10/205*8
Arms
warm up 20 reps strait bar pressdowns
incline dumbell skull crushers 30*15/40*12/50*10
Close grip smith bench 105*15/195*10/285*5 ( had a few more had my spotter not spotted me with his fuckin fingertips)
Barbell curls 95*10/115*10/135*8
Dumbell preacher curls 40*10/50*8/60*6
Concentration curls 40*10/50*10
I'll take some pics this week as I promised pics every 4 weeks. Cardio has gone up to 45 mins postworkout 5 days a week and have cut carbs this last week to as low as 50 on wednesday and still had a pretty solid workout so i'll keep carbs low and I've upped the healthy fats and thrown a lb of beef in there instead of chicken breasts. Pics coming this week tho
