Biceps and Lower Body
CG EZ Bar Preacher Curls 90 9,6,4 rp
Reverse BB Curls 70 13,11,10 rp
Leg Press-calves 410 13 reps
Lying Leg Curls 110 9,7,5 rp
Back Squats 165x8, 115x22
HS Weighted Crunches 115 3x8
Friday- Upper body
Flat DB Bench Press 85 10,6,6 rp
BB Oh Press 95 9,6,6 rp
Pull Ups BW+20 8,4,4 rp
Dips BW+60 9,6,3 rp
Rack Pulls 315x9, 405x1, 275x13
HS Weighted Crunches 115 3x8
Monday- Biceps and Lower Body
Standing BB Curls 100 9.5.3 rp
Hammer Curls 55 8,7,6 rp
Seated Calf Raises 120 11 ss
Seated Leg Curls 55/side 10,8,6 rp
Hack Squats 205x9, 165x20
HS Weighted Crunch 115 3x8
Wednesday- Upper body
HS Decline Press 320 10,7,3 rp
BB Shrugs 295 10,8,6 rp
OH Rope Press 80 13,10,10 rp
HS Iso Lat Pull Down 110/side 10,4, rp
Ghetto T-bar row 160x7, 115x15
HS Weighted Crunches 115 3x8
Friday- Biceps and Lower Body
BB Preacher Curls 80 11,6,5 rp
Pinwheel Curls 45 9,8,7 rp
Standing Calf Raises 245 14 reps ss
SLDL’s 145 11 reps
Lep Press 450x8, 270x20
HS Weighted Crunches 120 3x8
Monday- Upper Body
incline DB Press 75 10,5,4 rp
HS Shoulder Press 70 10,5,5 rp
CG Bench 175 8,4,4 rp
Lat Pulldowns 130 10,9,7 rp
Deadlift 205x7, 155x13
Standing Rope Crunches 65 3x8
Weight up to 181, most of it muscle but of course have gained a little fat too. Will come off on the next cut but thats at least 20lbs from now.
Wednesday- Biceps and Upper Body
CG EZ Bar Curls 90 10,6,5 rp
Reverse BB Curls 70 14,12,11 rp
Leg Press- calves 410 14 reps ss
Lying Leg Curls 110 10,8,6 rp
Back Squats 175x7, 115x23
Standing Rope Crunches 65 3x8
Friday- Upper body
Flat DB Press 85 10,6,6 rp
BB OH Press 105 6,4,2 rp
Pull Ups BW+20 8,5,4 rp
Dips BW+60 10,6,4 rp
Rack Pulls 335x7, 275x14
HS Weighted Crunches 120 3x8
Nice gains Joe, excellent work!
Just found your thread. Great job all around. Excellent gains.
DZ: Thanks man, sometimes it feels like I’m barely beating the log book but I guess it adds up over time.
63G: I’m trying to hit it hard and just keep on keeping on.
Monday- Biceps and Lower body
Standing BB Curls 100 9,6,4 rp
Hammer Curls 55 10,8,7 rp
Seated Calf Raises 120 12 reps
Seated Leg Curls 55/side 11,9,7 rp
Hack Squats 225x6, 165x21
Standing Rope Crunches 65 3x8
It was a struggle to get one more rep on curls today but the hacks made up for it.
Good work Joe,
kmc
Thanks Kmc
Wednesday- Upper Body
HS Decline Press 320 11,7,4 rp
Shrugs 315 10,8,6 rp
OH Rope Press 90 12,9,7 rp
HS Lat Row 115 8,4,3 rp
Ghetto T-bar Row 160x9, 125x10
HS Weighted Crunches 120 3x8
Didn’t feel so hot going into today and ended up setting PR’s on Shrugs, OH Rope Press, and HS Lat Rows.
Good, good day.
OH Rope Press, are these like tricep extensions? You’re having some good workouts.
hel: Yeah they are but you put your back to the stack and lean over to BTN press them. Thanks,
Friday: Biceps and Lower Body
BB Preacher Curls 80 11,7,5 rp
Pinwheel Curls 45 10,9,8 rp
Standing Calf Raises 245 16 reps
SLDL’s 145 13 Reps
Leg Press 450x8, 270x21
HS Weighted Crunches 120 3x8
Monday: Upper Body
Incline DB Press 75 10,6,5 rp
HS Shoulder Press 75 7,5,4 rp
CG Bench 175 9,4,4 rp
Lat Pulldowns 140 10,8,7 rp
Deadlift 225x6, 155x14
HS Ab Crunch 120 3x8
Despite grinding through my workout I hit prs on Lat Pulldowns and HS shoulder press and Rep PR’s on Incline DB Press. Not to bad really.
Wednesday- Lower Body
CG EZ Bar Curl 90 11,7,5 rp
Reverse BB Curl 80 10,9,9 rp
Leg Press-claves 410 15 reps
Lying Leg Curls 110 11,9,7 rp
Back Squats 175x9, 115x24
HS Ab Crunch 120 3x8
Friday- Upper Body
Flat DB Press 90 7,4,3 rp
BB OH Press 105 7,4,3 rp
Pull Ups BW+25 6,3,3 rp
Dips BW+70 8,4,4 rp
Rack Pulls 335x8, 275x15
HS Ab Crunch 120 3x8
I like how you go High rep on one set of the lower body stuff.
good work.
kmc
Kmc: Thanks man, that high rep set at the very end is a real killer but it seems to be working.
Monday- Lower body
BB Curls 105 6,3,3 rp
Hammer Curls 55 11,9,9 rp
Seated Calf Raises 120 14 reps
Seated Leg Curls 60/side 9,7,5 rp
Hack Squats 225x8, 165x22
HS Ab Crunch 125 3x8
Upped the BB curl weight. Would like to have ground out a few more reps on the new weight but we’ll see if I can’t push it next go round.