HandsofStone Posted December 7, 2015 Author Share Posted December 7, 2015 Sunday 11/30/15 Legs & shoulders Barbell squat- 390 lbs 1x 11 Leg ext- 150 lbs 2x 10,10 (one leg at a time Leg Curls- 105 lbs 2x 10,11 Donkey calf raises- 315 lbs 3x 12 Barbell shoulder press- 230x 7 Cable machine side raises- 40 lbs for 3x 11,11 Machine reverse flyes (posterior delts)- 160 lbs for 2x 10,11 V up machine- 80lbs 3x 12 Grip work Grippers- Cadence Based Training IM hub- Left- 31 lbs for 9 sec hold / Right- 35 lbs for 9 sec hold TTK- 14 lbs Left 2x 10,8 / Right 2x 12,10 HandXBands (medium) 1x35 for both hands Quote Link to comment Share on other sites More sharing options...
HandsofStone Posted December 7, 2015 Author Share Posted December 7, 2015 Tuesday 12/2/15 Chest and triceps Bench Press- 315 lbs for 1x 8 Incline Bench Press- 250 lbs 1x 10 Dumbell bench press- 100 lbs 1x repped out to failure Push ups 1x repped out to failure Rope pushdowns- 150 lbs 3x 9,9,8 one arm overhead dumbell ext- 35 lbs 2x 13,14 Grip Work Grippers- Cadence Based Training Reverse barbell wrist curls-40 lbs 2x 12 Quote Link to comment Share on other sites More sharing options...
HandsofStone Posted December 11, 2015 Author Share Posted December 11, 2015 (edited) Friday 12/4/15 Back & Biceps Deadlifts- 475 lbs 1x 10 Pull ups- bdywt 2x 8; Lat machine 230 lbs 2x 10,8 barbell rows- 255 lbs 2x 10,10 Barbell Shrugs- 375 lbs 2x 10,14 Cable EZ curls- 160 lbs 3x 10,9,10 Hammer curls- 40 lbs 2x 10,11 Ab machine- 80 lbs 2x 16,16 Grip Work Rolling Thunder- 142.5 lbs Left- 6 / Right- 4 (repetitions) Lever bar ( supination/pronation) 6 lbs for 2x 11,10 Dumbell wrist curls 65 lbs 2x 10,9 Edited December 11, 2015 by HandsofStone Quote Link to comment Share on other sites More sharing options...
HandsofStone Posted December 11, 2015 Author Share Posted December 11, 2015 Monday 12/7/15 Legs & shoulders Barbell squat- 405 lbs 1x 9 Leg ext- 170 lbs 2x 10,11 (one leg at a time) Leg Curls- 120 lbs 2x 9,11 Donkey calf raises- 335 lbs 3x 11,10,11 Barbell shoulder press- 235lbs 1x 7 Cable machine side raises- 40 lbs for 2x 11,11 Machine reverse flyes (posterior delts)- 170 lbs for 2x 12,13 V up machine- 100lbs 2x 10,13 Grip work Grippers- Cadence Based Training IM hub- Left- 30 lbs for 12 sec hold / Right- 30 lbs for 25 sec hold TTK- 10 lbs Left 1x 23 / Right 1x 27 HandXBands (medium) 1x35 for both hands Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.