Ronnie's Powerlifting Log

[supermagnamon]

Deadlift with Straps

Warm-Up

1 set- 3 reps- 315lbs Double Overhand Deadlift

1 set- 2 reps- 405lbs Deadlift

Workout

1 set- 2 reps- 515lbs

2 sets- 1 rep- 585lbs Deadlift with Straps

2 sets- 1 rep- 605lbs Deadlift with Straps

Rack Deadlifts with Straps

1 set- 1 rep- 605lbs

1 set- 1 rep- 635lbs

1 set- 1 rep- 675lbs

1 set- 1 rep- 695lbs

1 set- 1 rep- 705lbs

Good Mornings

Warm-up

1 set- 5 reps- 135lbs

1 set- 5 reps- 225lbs

Workout

4 sets- 5 reps- 405lbs

Double Overhand Barbell Rows

Warm-up

1 set- 8 reps-135lbs

1 set- 8 reps- 225lbs

Workout

4 sets- 8 reps- 275lbs

Comments:

I'm making another log, so I can track my progress as a Powerlifter. I want to see how far or close that I am from breaking Brian Sider's USPF Totals Junior American Record in the 308lb weight class. Hopefully, I can break it by March or May 2006. I just have to break a Total of 1931lbs. If I am healthy by May, I should break it by then. I didn't have much time to train today, since I had to get ready to work. I only had about 6 hours of sleep after working a 12 hour graveyard shift and I'm doing it all over again tonight. I went raw today. I normally wear my Muscle Crain's GENESIS POWER BRIEF, which is better than my Inzer Power Pants, but I was just lazy to put it on. Once in a while, when I days I do deadlifts, I sometimes wear my Inzer Sleeveless Erector shirt, which helps a lot, but I will wait to wear it a couple of weeks before competition. My next competition will be the USPF Super Bench Sunday on Jan. 29, 2006, so I can get a feel on how to bench in competition, since I haven't done a full meet, yet. I feel like that this will be my tune up meet before my big competition on Feb. 19, 2006 for the Western USA Cup Powerlifting - Pasadena, which is a Mountaineer Cup qualifier. I will weigh 275lbs on that day, so I won't have to face Josh Bryant, since it's an Open meet. It's my first full meet, so I want to take it easy and get the experience first and hope that I can win in my weight class.

[supermagnamon]

I did a Chest and Shoulder workout this morning. I will write it down later, since I've been awake since 5PM, yesterday. Sorry, I'm sleepy now.

[supermagnamon]

Bench Press with Bands (Bands equivalent to 10lbs to 25lbs of resistance.)

Warm-Up

1 set- 3 reps- Bands only

1 set- 3 reps- 135lbs with Bands

Workout

12 sets- 2 reps- 230bs with Bands

Bench Press Lockouts from 90 degrees

Warm-Up

1 set- 3 reps- 225lbs

1 set- 3 reps- 315lbs

Workout

3 sets- 1 rep- 405lbs

Push Press

Warm-up

1 set- 5 reps- 135lbs

1 set- 5 reps- 185lbs

Workout

4 sets- 3 reps- 275lbs

Snatch

Warm-up

1 set- 3 reps-135lbs

Workout

4 sets- 2 reps- 185lbs

Power Cleans

Warm-Up

1 set- 3 reps- 135lbs

1 set- 2 resps- 185lbs

Workout

3 sets- 2 reps- 235lbs

Dumbell Snatches

Warm-Up

1 set- 3 reps- 65lbs

Workout

3 sets- 1 rep- 120lbs

Comments:

After work I tried to sleep at 3AM in the morning, but I was unable to do. I left the house at 4:30AM and just said f@#$ it, it's workout time. I spent less than hour and half on the workout. The intensity wasn't as high as I wanted it to be, but at least I did something to get me more sleepy. The workout was okay. I could've gone harder if I had more sleep.

Edited January 7, 2006 by supermagnamon

[supermagnamon]

Box Squats with Bands (Bands equivalent to 75lbs to 150lbs of resistance.)

Warm-Up

1 set- 3 reps- 135lbs with Bands

1 set- 3 reps- 225lbs with Bands

Workout

2 sets- 2 reps- 315lbs with Bands

2 sets- 2 reps- 365lbs with Bands

2 sets- 2 reps- 385lbs with Bands

4 sets- 2 reps- 405lbs with Bands

Sumo Deadlifts

Warm-Up

1 set- 3 reps- 315lbs

1 set- 2 reps- 405lbs

Workout

5 sets- 1 rep- 525lbs

Rack Deadlifts with Straps

Warm-up

1 set- 2 reps- 585lbs

1 set- 2 reps- 675lbs

Workout

3 sets- 1 rep- 765lbs

Front Box Squats

Warm-up

1 set- 3 reps- 135lbs

1 set- 3 reps- 225lbs

Workout

1 sets- 2 reps- 275lbs

1 sets- 2 reps- 295lbs

1 sets- 2 reps- 315lbs

Ball Crunches with Weight

Warm-Up

1 set- 20 reps

Workout

4 set- 15 reps- 35lbs

Comments:

I had one hour of sleep. Workout started around 6AM. I did whatever I could to stay motivated and be insane in the gym. I stopped early, because of the parking and I didn't want to get a ticket. Next time, I will go lighter and work on plyos.

[priznr]

cool log man good, i already enjoy reading it, good luck on your goals

[supermagnamon]

Bench Press

Warm-Up

1 set- 5 reps- 155lbs

1 set- 5 reps- 165lbs

Workout

1 set- 3 reps- 320lbs

1 set- 3 reps- 325lbs

1 set- 2 reps -335lbs

1 set- 1 rep- 345lbs

1 set- 1 rep- 355lbs

1 set- 10 reps- 275lbs

Push Press

Warm-up

1 set- 5 reps- 135lbs

1 set- 5 reps- 185lbs

Workout

3 sets- 3 reps- 275lbs

Overhead Quarter Squat

Warm-up

1 set- 1 rep- 315lbs

Workout

4 sets- 2 reps- 385lbs

High Pulls

Warm-Up

1 set- 3 reps- 135lbs

1 set- 2 reps- 185lbs

Workout

3 sets- 2 reps- 255lbs

Dumbell Clean and Push Press for Reps

Warm-Up

1 set- 3 reps- 65lbs

Workout

3 sets- 3 reps- 120lbs

Tricep Pushdowns

Warm up

1 set- 10 reps- 70lbs

Workout

4 sets- 6 reps- 145lbs

Comments:

I had a lot more sleep today. It was close to 10 hours. I wasn't all energetic when I started the workout, but I was started to get in the zone when I did the Overhead Quarter Squats. Once I can do 405lbs on them, then I will lower the weight and lower the bar more by 6 inches. Next workout, I will have to work on my triceps a bit more, because I had problems on the lockouts on every pressing movement.

[supermagnamon]

Squats

Warm-Up

1 set- 5 reps- 315lbs

1 set- 5 reps- 405lbs

Workout

1 set- 3 reps- 505lbs

1 set- 3 reps- 585lbs

1 set- 3 reps- 625lbs

Half Squats Starting from Bottom

Warm-Up

1 set- 3 reps- 585lbs

Workout

1 set- 2 reps- 615lbs

1 set- 2 reps- 665lbs

1 set- 2 reps- 675lbs

Rack Deadlifts with Straps

1 set- 1 rep- 605lbs

1 set- 1 rep- 635lbs

1 set- 1 rep- 675lbs

1 set- 1 rep- 705lbs

1 set- 1 rep- 725lbs

Deadlift with Straps

Workout

1 set- 3 reps- 500lbs

2 sets- 2 reps- 585lbs

2 sets- 2 reps- 605lbs

1 set- 5 reps- 500lbs

Front Squats

Warm-up

1 set- 3 reps- 135lbs

1 set- 3 reps- 225lbs

Workout

1 sets- 2 reps- 275lbs

1 sets- 2 reps- 295lbs

1 sets- 2 reps- 315lbs

Good Mornings

Warm-up

1 set- 3 reps- 315lbs

Workout

2 sets- 5 reps- 405lbs

3 sets- 5 reps- 415lbs

Cable Rows

Warm-up

1 set- 8 reps-110lbs

Workout

1 set- 8 reps- 250lbs

1 set- 8 reps- 280lbs

2 sets- 5 reps- 300lbs

Comments:

I did okay today, since I only had 3 hours of sleep. I got out of work at 2:30AM and feel asleep at 3:00AM last night. I woke up at 6:30AM and go a call to go to work from 7:30AM - 7:30PM. I napped a little at work for 20 minutes and when I got home I took another nap for a hour. Then it was off to the gym and release frustrations from work and destroy the weights. I yelled several times to get the adrenaline rush running after that I was in the zone and in cruise control. Normally, ppl at the gym stay 10 ft away from me, and tonight was no different, since ppl stayed 20-50 ft away, because I was in the power rack for over a hour. I know I was hogging the damn thing, but who is going to stop me if I'm off the rack.

[supermagnamon]

Bench Press with Bands (Bands equivalent to 55lbs to 100lbs of resistance.)

Warm-Up

1 set- 3 reps- Bands only

1 set- 3 reps- 135lbs with Bands

Workout

10 sets- 3 reps- 230bs with Bands

Push Press

Warm-up

1 set- 5 reps- 135lbs

1 set- 5 reps- 185lbs

Workout

4 sets- 5 reps- 265lbs

Overhead Quarter Squat

Warm-up

1 set- 1 rep- 315lbs

Workout

4 sets- 1 rep- 405lbs

Cybex Flat Bench Press Machine

Warm-Up

1 set- 6 reps- 180lbs

Workout

4 sets- 5 rep- 360lbs

Upright Rows on Smith Machine

Warm-up

1 set- 5 reps- 90lbs

Workout

4 sets- 6 reps- 190lbs

Comments:

I got plenty of sleep today. 8 hours as a matter of fact. I wanted to do the decline bench with bands today, but that machine was picked up and I hate the incline benches at my gym. The workout was okay. Mainly, the bench press with the bands were the most important for me in the workout.

[supermagnamon]

Box Squats

Warm-Up

1 set- 5 reps- 315lbs

1 set- 5 reps- 405lbs

Workout

1 set- 3 reps- 455lbs

1 set- 3 reps- 495lbs

1 set- 2 reps- 545lbs

Box Front Squats

Warm-Up

1 set- 5 reps- 135lbs

1 set- 5 reps- 225lbs

Workout

5 set- 5 reps- 315lbs

Plyometric Jumps over 33" Box

Workout

8 sets- 6 reps

No Comments

[supermagnamon]

Bench Press

Warm-Up

1 set- 5 reps- 155lbs

1 set- 5 reps- 165lbs

Workout

2 set- 3 reps- 320lbs

2 set- 3 reps- 325lbs

1 set- 3 reps -335lbs

1 set- 10 reps- 275lbs

Push Press

Warm-up

1 set- 5 reps- 135lbs

1 set- 5 reps- 185lbs

Workout

3 sets- 3 reps- 275lbs

1 set- 2 reps- 285lbs

Strict Standing Shoulder Press

Warm-up

1 set- 5 rep- 135lbs

Workout

4 sets- 3 reps- 205lbs

Power Cleans

Warm-Up

1 set- 3 reps- 135lbs

1 set- 3 reps- 185lbs

Workout

3 sets- 2 reps- 235lbs

Decline Barbell Press

Warm-Up

1 set- 5 reps- 135lbs

Workout

5 sets- 5 reps- 305lbs

Cybex Flat Bench Press Machine

Warm-Up

1 set- 6 reps- 180lbs

Workout

5 sets- 5 reps- 360lbs

Close Grip Bench Press

Warm-Up

1 set- 10 reps- 135lbs

Workout

5 sets- 6 reps- 230lbs

Ball Crunches

Warm up

1 set- 20 reps

Workout

4 sets- 15 reps- 35lbs

Comments:

I started the workout around 2:30AM. I felt okay, except for my wrist was still hurting from the nail bending. I took yesterday off from any type of grip workout. I hardly used my wrist wraps on the whole workout. I want to make sure that I get my wrist stronger. I will ice it after this post.

[bigDman]

nice lifts bro

[supermagnamon]

Deadlifts with Straps

Warm-Up

1 set- 3 reps- 315lbs DO Grip

1 set- 3 reps- 405lbs Over Under Grip

Workout

1 set- 3 reps- 495lbs

1 set- 2 reps- 545lbs

1 set- 2 reps- 595lbs

1 set- 2 reps- 605lbs

Rack Deadlifts with Straps

Workout

1 set- 1 rep- 635lbs

1 set- 1 rep- 675lbs

1 set- 1 rep- 695lbs

1 set- 1 rep- 625lbs

Bottom Up Half Squats

Warm-Up

1 set- 5 reps- 315lbs

1 set- 5 reps- 405lbs

Workout

1 set- 3 reps- 505lbs

1 set- 3 reps- 585lbs

1 set- 3 reps- 635lbs

Bottom Up Squats from Rock Bottom

Warm-Up

1 set- 1 rep- 225lbs

Workout

1 set- 1 rep- 315lbs

1 set- 1 rep- 335lbs

1 set- 1 rep- 365lbs

1 set- 1 rep- 405lbs

Zercher Squats

Warm-up

1 set- 1 rep- 315lbs Stopped afterwards due to wrist pain.

Good Mornings

Warm-up

1 set- 3 reps- 315lbs

Workout

4 sets- 5 reps- 405lbs

Barbell Shrugs

Warm-up

1 set- 10 reps- 315lbs DO

Workout

4 sets- 8 reps- 455lbs with straps

Comments:

My wrist still hurts and it affected my workout a little bit, since I wasn't able to use my support grip, so I was forced to use straps. The workout was okay, but I will probably have to do plyometrics on every leg workout, so I can be faster. I was surprise about the bottom up squats, because I had great explosion. I was raw on the whole workout, so I feel pretty good about it. I normally wear power pants, but I wanted to make sure I could do this on my own.

[supermagnamon]

Bench Press

Warm-Up

1 set- 10 reps- 135lbs

1 set- 10 reps- 155lbs

Workout

10 sets- 3 reps- 250bs

Push Press

Warm-up

1 set- 5 reps- 135lbs

1 set- 5 reps- 185lbs

Workout

3 sets- 4 reps- 275lbs

1 set- 3 reps- 280lbs

Smith Machine Incline Bench Press

Warm-Up

1 set- 10 reps- 90lbs

Workout

5 sets- 6 reps- 230lbs

One Hand Rope Pressdown

Warm-up

1 set- 10 reps- 30lbs

Workout

5 sets- 8 reps- 60lbs

No Comments

[Muscle Turtle]

strong strong lifts man, awsome log.

You still pull conv?

also, what are power pants?

Edited January 18, 2006 by Muscle Turtle

[supermagnamon]

strong strong lifts man, awsome log.

You still pull conv?

Thanks for the comment. Yes, I still pull conventional. I still don't have the same technique that I used to have when I pulled sumo before my car accident. I don't think I have the hip strength, leg strength and confidence like I used to have when I pulled sumo. Trust me, I'm working on it.

[Muscle Turtle]

I love pulling raw conventional. Its a good lift, I havent played around much with conv in a suit, but hopefully I soon will.

Stay strong!

[supermagnamon]

Box Squats

Warm-Up

1 set- 5 reps- 315lbs

1 set- 5 reps- 405lbs

Workout

1 set- 3 reps- 455lbs

1 set- 3 reps- 495lbs

1 set- 3 reps- 545lbs

Rack Deadlifts

Warm-Up

1 set- 2 reps- 495lbs

1 set- 2 reps- 585lbs

Workout

1 set- 1 rep- 635lbs With Straps

1 set- 1 rep- 675lbs With Straps

2 sets- 1 rep- 695lbs With Straps

Sumo Deadlifts with Straps

Warm-Up

1 set- 1 rep- 315lbs No Straps

1 set- 1 rep- 405lbs No Straps

Workout

1 set- 1 rep- 495lbs

1 set- 1 rep- 515lbs

2 sets- 1 rep- 545lbs

BTR Rolling Thunder

Warm Up

1 set- 3 reps- 67.5lbs

1 set- 1 rep- 127.5lbs

Work Out

1 set- 1 rep- 162.5lbs

1 set- 1 rep- 172.5lbs

1 set- 1 rep- 187.5lbs

1 set- 2 reps- 187.5lbs For Negatives

Barbell Shrugs

Warm-up

1 set- 10 reps- 315lbs DO

1 set- 6 reps- 365lbs DO

Workout

4 sets- 6 reps- 505lbs with straps

Plyometric Jumps over 33" Box

Workout

5 sets- 6 reps- 1 min rest between each set

Bounding 100FT

5 sets- 30 seconds rest between each set

DO Lat Pulldowns

Warm Up

1 set- 10 reps- 140lbs

Workout

4 sets- 8 reps- 240lbs

Comments:

I started my workout at 2:30AM, because the previous night, I worked from 5PM- 7AM.

[supermagnamon]

Bench Press

Warm-Up

1 set- 10 reps- 135lbs

1 set- 5 reps- 155lbs

Workout

2 sets- 5 reps- 315lbs

1 set- 5 reps- 320lbs

1 set- 3 reps -335lbs

1 set- 2 reps- 345lbs

Push Press

Warm-up

1 set- 5 reps- 135lbs

1 set- 5 reps- 185lbs

Workout

1 set- 8 reps- 225lbs

1 set- 8 reps- 235lbs

1 set- 6 reps- 245lbs

Power Cleans

Warm-Up

1 set- 3 reps- 135lbs

1 set- 3 reps- 185lbs

Workout

3 sets- 2 reps- 245lbs

Ond Hand DB Clean and Press for Reps

Warm-up

1 set- 2 reps- 70lbs

Workout

1 set- 3 reps- 100lbs

1 set- 3 reps- 110lbs

1 set- 3 reps- 115lbs

No Comments

[supermagnamon]

Squats

Warm-Up

1 set- 5 reps- 315lbs

1 set- 5 reps- 405lbs

Workout

1 set- 3 reps- 495lbs

1 set- 3 reps- 585lbs

2 sets- 1 rep- 675lbs

Deadlifts

Warm-Up

1 set- 3 reps- 315lbs DO Grip

1 set- 3 reps- 405lbs Over Under Grip

Workout

1 set- 3 reps- 495lbs

1 set- 2 reps- 545lbs

2 sets- 2 reps- 605lbs with Straps

Rack Deadlifts with Straps

Workout

1 set- 1 rep- 635lbs No Straps

1 set- 1 rep- 675lbs

1 set- 1 rep- 695lbs

2 sets- 1 rep- 725lbs

Zercher Squats from Bottom Parallel Position

Warm-Up

1 set- 5 reps- 225lbs

Workout

1 set- 3 reps- 315lbs

1 set- 3 reps- 365lbs

1 set- 3 reps- 405lbs

1 set- 3 reps- 455lbs

Barbell Shrugs

Workout

5 sets- 10 reps- 495lbs with straps

Front Squats

Warm-up

1 set- 5 reps- 225lbs

Workout

1 set- 3 reps- 275lbs

1 set- 3 reps- 295lbs

1 set- 3 reps- 325lbs

Cable Rows

Warm-up

1 set- 8 reps- 140lbs

Workout

1 set- 8 reps- 250lbs

1 set- 8 reps- 280lbs

2 sets- 8 reps- 300lbs

No Comments

[supermagnamon]

Bench Press

Warm-Up

1 set- 5 reps- 135lbs

1 set- 5 reps- 185lbs

Workout

1 set- 3 reps- 315lbs

1 set- 3 reps- 325lbs

2 set- 3 reps- 335lbs

1 set- 2 reps -355lbs

1 set- 10 reps- 275lbs

Push Press

Warm-up

1 set- 5 reps- 135lbs

1 set- 5 reps- 185lbs

Workout

1 set- 8 reps- 225lbs

1 set- 8 reps- 245lbs

1 set- 6 reps- 255lbs

1 set- 2 reps- 285lbs

Cybex Flat Bench Press Machine

Warm-Up

1 set- 6 reps- 180lbs

Workout

4 sets- 5 reps- 360lbs

Close Grip Bench Press

Warm-Up

1 set- 10 reps- 135lbs

Workout

5 sets- 6 reps- 255lbs

Hang Cleans

Warm-Up

1 set- 3 reps- 135lbs

1 set- 3 reps- 185lbs

Workout

3 sets- 2 reps- 225lbs

No Comment

[supermagnamon]

Squats

Warm-Up

1 set- 5 reps- 315lbs

1 set- 5 reps- 405lbs

Workout

1 set- 3 reps- 495lbs

1 set- 3 reps- 585lbs

2 sets- 1 rep- 675lbs

Rack Deadlifts with Straps

Workout

1 set- 1 rep- 635lbs No Straps

1 set- 1 rep- 675lbs

1 set- 1 rep- 695lbs

1 set- 1 rep- 725lbs

Barbell Shrugs

Workout

5 sets- 10 reps- 495lbs with straps

Comments:

I only had 3 exercises to choose from with the limited time that I had, but all I knew is that I had to go heavy again, since I haven't worked out my legs since Sunday.

[supermagnamon]

Bench Press with Bands (Bands equivalent to 25lbs to 75lbs of resistance.)

Warm-Up

1 set- 10 reps- Bands only

1 set- 5 reps- 135lbs with Bands

Workout

12 sets- 3 reps- 235lbs with Bands

Push Press

Warm-up

1 set- 10 reps- 135lbs Strict Press

1 set- 5 reps- 185lbs Strict Press

Workout

3 sets- 4 reps- 275lbs

1 set- 2 reps- 280lbs

Dumbell Bench Press

Warm-Up

1 set- 10 reps- 65lbs DB on each hand

Workout

3 sets- 6 reps- 130lbs DB on each hand

Standing Cable Chest Press

Warm-Up

1 set- 10 reps- 170lbs

Workout

3 sets- 6 reps- 310lbs

Power Cleans

Warm-Up

1 set- 3 reps- 135lbs Hang Clean

1 set- 2 reps- 185lbs Hang Clean

Workout

3 sets- 2 reps- 235lbs

Close Grip Bench Press with Bands (Bands equivalent to 25lbs to 75lbs of resistance.)

Warm-Up

1 set- 10 reps- Bands only

1 set- 5 reps- 135lbs with Bands

Workout

5 sets- 5 reps- 230lbs with Bands

Rear Delt Machine

Warm-Up

1 set- 10 reps- 70lbs

Workout

4 sets- 8 reps- 140lbs

No Comments

[supermagnamon]

Box Squats

Warm-Up

1 set- 5 reps- 315lbs

1 set- 5 reps- 405lbs

Workout

1 set- 3 reps- 455lbs

1 set- 3 reps- 495lbs

1 set- 2 reps- 545lbs

1 set- 1 rep- 585lbs

Sumo Deadlifts with Straps

Warm-Up

1 set- 3 reps- 315lbs No Straps

1 set- 3 reps- 405lbs No Straps

Workout

1 set- 1 rep- 495lbs

1 set- 1 rep- 545lbs

2 sets- 1 rep- 565lbs

Bottom Up Squats from Rock Bottom

Warm-Up

1 set- 1 rep- 225lbs

Workout

1 set- 1 rep- 315lbs

1 set- 1 rep- 365lbs

1 set- 1 rep- 405lbs

1 set- 1 rep- 425lbs

Good Mornings

Warm-up

1 set- 3 reps- 315lbs

Workout

4 sets- 5 reps- 405lbs

Barbell Shrugs

Warm-up

1 set- 10 reps- 315lbs DO

1 set- 10 reps- 365lbs DO

Workout

1 set- 5 reps- 405lbs DO

4 sets- 6 reps- 515lbs with straps

Rack Deadlifts with Straps

Workout

1 set- 1 rep- 765lbs

1 set- 1 rep- 855lbs

Bottom Up Half Squats

Workout

1 set- 1 rep- 675lbs

1 set- 1 rep- 725lbs

No Comments

[climber511]

That's some serious strength you're getting there - keep up the good work.

[supermagnamon]

Bench Press

Warm-Up

1 set- 10 reps- Bar Only

1 set- 10 reps- 135lbs

1 set- 5 reps- 225lbs

1 set- 1 rep- 275lbs

Workout

3 sets- 1 rep- 315lbs Easy

1 set- 1 rep- 355lbs Easy

1 set- 1 rep- 375lbs Easy

1 set- 1 rep- 390lbs Easy

Bench Press (Arms are down to 90 Degrees)

Workout

1 set- 1 rep- 405lbs

1 set- 1 rep- 415lbs

1 set- 1 rep- 425lbs

Push Press

Warm-up

1 set- 10 reps- 135lbs Strict Press

1 set- 8 reps- 155lbs Strict Press

Workout

1 set- 8 reps- 225lbs

2 sets- 3 reps- 280lbs

DB Clean and Press

Warm-Up

1 set- 2 reps- 65lbs on each hand

1 set- 2 reps- 70lbs on each hand

Workout

1 set- 1 rep- 105lbs on each hand

1 set- 1 rep- 115lbs on each hand

1 set- 1 rep- 120lbs on each hand

Close Grip Bench Press

Warm-Up

1 set- 10 reps- 135lbs

Workout

4 sets- 6 reps- 255lbs

Standing Cable Chest Press

Warm-Up

1 set- 10 reps- 140lbs

Workout

4 sets- 5 reps- 380lbs

Tricep Pushdowns

Warm up

1 set- 10 reps- 100lbs

Workout

3 sets- 6 reps- 145lbs

Ball Crunches with Weight

4 sets- 15 reps- 45lb Plate

No Comment

Edited January 30, 2006 by supermagnamon