MILLITARY PRESS 5/3/1 135/3 155/3 175/4
SEATED DB OH PRESS 60/20 80/15 100/5 80/14
FLAT DB PRESS 80/15 100/15 100/12
FACE PULLS 70/15 STACK/15 STACK 25/12/12/10
DB HAMMER CURL 45/15 55/12/10
DB CURL 45/7 40/12
LEG RAISE W LIGHT BANDS 15/12/10
OLD MAN CRUNCH 155/20/20
Gah you have rear delts of iron.
That article may be of big help, I know it said something about flat bench as well.
lol…my delts feel more like tin foil!
Shitty workout today, did the minimum on the 5/3/1 dl
DL 5/3/1 275/3 315/3 355/3
BB ROW 225/5 225/5 225/4 135/20
MEADOWS ROW 2PLT/15 1PLT/20
DB LAT RAISE 35/10 40/12 40/12 40/12 20/30 (around the 18th rep these hurt more than I thought it would)
HS SEATED SHRUG 3PLT/20
DB SHRUG 100/20 125/15 (1 HAND, THE OTHER 125 HAS BEEN MISSING FOR WEEKS) 100/15
UR ROW 135/15/15
TRI PD STACK/20 25/15 30/15 30/12 STACK ONLY/20
OK…no longer flat benching for a while at least a month so I started with incline bench…which felt great. I never ever did incline for strength so I went heavier than I ever really did on incline.
INCLINE BP 135/20 185/10 225/10 275/3 225/10
INCLINE BP W EFS LIGHT BANDS 135/20 135/15 135/12 135/11
HS VERT PRESS 3PLT/10/10
DB DECLINE 75/15 100/12
BAND CHINS 5/5/4/4 5NB (23)
LEG RAISE W BANDS 15/12/10
TREADMILL 1 mile 15 min incline 3.0 - 9.0 speed 3.5 - 6.5
Chest workout looks good… flat bench, smack-a-wench.
I have a good feeling about this <3
Thanks Yo! It really felt good, no sharp pain…the 275 went up real easy. Im hoping within the next couple months Ill be able to put up 315 for a couple of reps.
Super dope session today felt good…
SQUAT 5/3/1 265/5 300/3 335/1
SQUAT 405/1 315/7
SQUAT W LIGHT EFS BANDS 225/12 135/15
ZURCHER SQUAT 135/10
LEG PRESS 3PLT/25 3PLT/15(i know)
LEG EXTENSION REST PAUSE 125/20/15/10
WG PULLUPS 5/5/5/5/5 (25)
TBAR ROW 3PLT/15 4PLT/10 5PLT/3
BAND CHINS 5/4/3 (12)
NG CHINS 10
Looking strong in here Matty. Good shit.
Thanks brother…my quads are fucking tore up today…NICE
Bringing back the Zerchers, vedy nice
2/25/11
Another good one…who knew!
MILITARY PRESS 5/3/1 145/5 165/3 180/3
SEATED DB SHOULDER PRESS 65/12 100/8 100/6 100/5
FACE PULL 75/12 STACK/12 STACK 25/12/12/11
HS DECLINE 2PLT/15 3PLT/15 3PLT/12 4PLT/3
SKULL CRUSHERS 80/15 110/8
TRI PR STACK/12 25/10/10
BAND TRI EXT 10/10
FAT ASS FRIDAYS YOOOOO
15 ASIAN SPICE WINGS , 2 BIG BUFORDS AND A LARGE BANANA SHAKE N I C E ! ! !
DEADLIFT 315/3 405/1 315/5 315/5 315/5
BB ROW 135/10 225/3 275/2 225/5 225/5 225/5 135/20
LEG PRESS 5PLT(PER SIDE)/10 6PLT/10 7PLT/10
DB SHRUG SS W DB LAT RAISE
DB SHRUG 115/12/12/12/12
DB LAT RAISE 40/10/10/10/10
HS CURL 2PLT/10/10
DB HAMMER CURL 55/10 55/10
Another excellent session today. I hit a PR today but in name only. I have abandoned flat benching and all benching will be of the Incline ilk. It just feels better. Incline Bench has always been supplementary for me and never went over 225 as I usually went for reps rather than weight. well that has changed as it will now be my main chest lift. Im going to do 10 sets of incline bench every week super setted with body weight chins (thanks EFS) it was an excellent idea as I always pressed for time
INCLINE BENCH PRESS 135/20 225/5 275/3 285/4 225/10
INCLINE BENCH W LIGHT BANDS SS WITH CHINS 135/15 10 CHINS 135/12 10 CHINS 135/10 10 CHINS 135/10 10 CHINS 135/10 10 CHINS (50 total chins)
FLAT BENCH 225/12 I had to nothing was available as today is asshat bench day. I didnt just want to sit there.
FM FLY 60/20 80/10 100/10
UR ROW SS DB LAT RAISE 135/12 35/12 135/12 35/12 155/10 35/10 165/6 35/10
TRI PD STACK/15 25/15 40/12 40/12
BAND TRI EXT 12/11
SQUAT 5/3/1 255/5 255/5 280/5
SQUAT 315/3 405/2 315/10 135 WBANDS/20
Z SQUAT 135/15
LEG PRESS 4PLT 20/15
LEG EXT 125/20 125/18 125/12 (RP)
CHINS W BANDS 5/4/4/4/4/4 (25)
WG PULLUPS 5/5/5 (15)
TBAR ROW 3PLT/10 5PLT/3 4PLT/10
MEADOWS ROW 3PLT/5 2PLT/10 1PLT/20
Efffing tired…but I got through it, and I felt surprisingly strong…
MILLITARY PRESS 5/3/1 135/5 135/5 155/10
MILLITARY PRESS 185/4 205/1 135/15
SEATED DB SHOULDER PRESS 65/15 100/8 100/5 75/15
FACE PULL STACK/12 25/12 40/12 40/12 40/1O
MACHINE VERTICAL PRESS 150/15 225/12 STACK/4 225/15
SKULL CRUSHERS 80/18 100/8
DB SKULL CRUSHER 45/10 45/10
DB FRENCH PRESS 100/15 120/12 120/10
LEG RAISE W BANDS 15/12/12
PLANK 15 SEC X3
SUPERMAN PLANK X2X10
I A M F U C K I N G S H O T ! ! !
DEADLIFT 315/3 365/1 405/1 415/1 315/5 315/5
BB ROW 135/10 225/5 275/2 225/7
BB SHRUGS 135/20 225/15 315/20 405/5 315/20 315/15
PULLUPS 8/5/5 (18)
DB HAMMER CURL 40/17 50/10 60/10 70/5 40/15
Lots o Jamesons yesterday morning sex should equal crap workout, but ironically it was pretty good,
good stuff goinz on in here, son.
You know what you gotta do next Fat Ass Friday?
get a shake
banana
vanilla
chcolate
in the same cup
ask for a spoon and mix that shit up before you drink it
Thats sounds good bro…I think I might have to make it a fat ass sunday!
ay man
we cant have too many Fat Ass days. Its a slippery slope til that shit turns to a week.
Shit bro, its a struggle for me everyday…
3/7/11
INCLINE CHEST 135/20 225/5 275/3 295/3 315/2 225/12 225/10
INCLINE CHEST W EFS LIGHT BANDS 135/12/12/12
SUPERSET LAST 5 SETS OF INCLINE W CHINS 12/11/10/10/10 (53)
HS DECLINE PRESS 2PLT/20 3PLT/15 4PLT/5 3PLT/12
UR ROW SS WITH DB LAT RAISE 135/15 155/10 175/5 135/12
DB LAT RAISE SS 40/12/10/10/10
TRI PULLDOWN STACK/20 40/12 40/11 40/10
TRI BAND EXT 10/9
1 MIN ROUNDS OF ROW MACHINE…5 TOTAL.
I know I know, the conditioning has to get better…I fucking hate it tho