chest:
lowincline smith press
5x4
155
185
195
205
205
pause flat bench (no smith)
135x1
185x1
205x1
225x1
speed bench, reps of 2 start with close grip, go immediatly into regular grip and same into wide grip
135x2
2x95x2
close grip decline (smith)
105x5
195x2
215x1
245x1
275x1
285x1
300x1 JESUS
military press
2x95x10
cable hammer rope curl
60x8
80x6
100x6
120x6
dumbell curl 5 set drop set
50’sx5
40’sx5
30’sx5
25’sx5
20’sx8
whoa those hurt haha
overhead rope extension
40x40
60x30
Monday: Legs, finally now smith machine back to regular squat rack which is excellent!
Front squats:
135x3
185x3
205x3
box squats (low box slightly below parallel)
225x2
315x2
345x2 10 pound pr
365x1 30 pound PR WOOOOOOOT
speed pulls
6x225x2
feeling good at getting off ground will hit 500 soon i hope!
lying leg curls
135x5
180x5
225x5
270x3!
90x20
single leg extension (plate loaded so diff resistance)
45x5
90x5
135x5
45x15
some calf raises on the leg press
planks 30 seconds, one on each side and one stomach towards ground
Intense session i liked it alot