Legs
Front Squat - 205x4
Hack Squat - 225x8
Hamstring curl - 160x10
Standing Calves - 225x10
Seated calf - 2 platesx10
Shoulders/Traps
DB Seated Press - 60sx10
HS shoulder press - 205x6
lateral raises - 25sx10
rear delt raises - 30sx10
db shrugs - 100sx10
Back/Biceps
Db row - 90x10,100x10,110x10
HS High row - 205x8
HS Low row - 205x8,225x6
BB curls - 105x8, 115x3
HS Preacher - 80x10
Cable curls - 120x8
calves - 150x15
Chest/Triceps
DB Bench - 70s x 8, 80s x 8, 90s x 7
HS Incline - 205x7
DB fly - 40s x 8
Smith CGBP - 205x8
PJR pullover - 70x8, 80x4
Pushdowns -
Legs
back squat - 245x5
hack squat - 245x8
leg curl - 160x10
standing calve - 200x15
seated calve - 2 plates and 10 x 10
Shoulders/ Traps
DB Seated - 60sx10, 70s x 4
HS SHoulder Press - 205x8, 225x4
MAchine Laterals - 100x10
Cable lateral - 30x12
db Rear delt - 35sx10
MAchine rear delt - 100x10
shrugs - 120s x 10
Deadlift - 365x5
Back/Biceps
BB row - 225x8
Lat pulldowns - 165x8
HS DY Row - 3 plates x 8
alt Db curl - 55s x 7
HS preacher - 2 plates x 8
Cable curls - stack x 8
chest triceps
bb bench - 205 x 7
incline bench - 175 x 5
hs incline - 205 x 7
machine fly - 120 x 10
french press - 85 x 8
pushdowns - stack x 10
rope extensions - 80 x 10
calves - 235x10
Legs
Front Squat - 205x7
Hack squat - 275x6
Leg press - 3 plates x 12
Hamstring curl - 130x10(minor hamstring pull)
standing calves - 250x10
seated claves - 2 plates and 25 x 10
im just easing into what is to come now
Military press - 135x10, 155x3
HS SHoulder press - 205x8, 225x6
Laterals - 30x10
Cable lateral - 30x8
rear delt - 40s x 8
smith shrugs - 245x10
calves - 265x10
Back Biceps
Lat pulldowns - 150x8, 165x6
HS High row - 245x8
BB row - 225x8, 245x6
HS DY row - 3 plates x 8, 335x3
BB curls - 115x7
HS preacher - 2 plates x 8, 2 plates and 10 x 3
cable curls - stack x 8
calves - 275 x 8
i cleaned up my lat pulldown form a bit…It should go up now…i weigh 192lbs now
chest triceps
bench - 205x7 plus 1 assisted
incline - 175x7 plus 1 assisted
db fly - 45x8
machine fly - 120
ez bar extensions - 85x8, 95x6
smith cgbp - 205x5
scott extensions - 85x8
calves - 300x6
deadlift - 385 x 5
legs
back squat - 245x8, 265x3
hack squat - 275x8, 295x6
leg press - 4 plates x 12
hamstring curl - 170x10
standing - 50x10
standing calves - 250x10, 300x7
seated calves - 2 plates plus 35 x 10
picture of back mar 06
Shoulders Traps
DB seated press - 70s x 9(5 rep PR)
HS shoulder press - 205x8, 225x5
Laterals - 30x10
Cable laterals - 35x8
rear delt - 40sx10
ER face pull - 30x10
BB shrugs - 245x15
Calves - 250x15, 300x10
from past experience, i know whenever my shoulder strength comes up big…my bench will follow…
and for some reason , the picture i uploaded wont post but its the one in my AV…specifically looking at the pic, i need to need bring up my lats and arms…both of which i neglected over the years but i shall i build them up…
Back biceps
Lat pulldowns - 150x8, 180x4
v handle pulldowns - 165x8
cable rows - 150x8, 180x6
yates row - 205x8, 225x6
Low rope row - 50x15
DB curls - 55s x 8
HS preacher - 2 plates x 8, 2 plates and 10 x 5
cable curls - stack x 8
calves 250x12, 300x8
chest triceps
BB bench - 205x8, 225x2 plus 1 assist
incline - 185x5 plus 1 assist
incline fly - 50s x 8
cable fly - 70x10
cgbp - 155x8, 185x5
ez bar ext - 85x8, 95x3
pushdowns - stack x 8
calves - 250x20