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ffknight84
New member
Had a good hard day today, came back exhausted without elbow pain, two pluses !!!
Speed Bench ( Close Grip )
45x5, 115x3, 125x3x8 ( absolutely flew up, will do this one more week before adding weight or bands )
Power Jerks
135x3, 145x3, 155x3, 165x3, 175x3, 185x3 ( held the lockout for about 3 secs for the first two reps, and 5 for the last )
BB Rows
95x8, 135x8, 165x8x3 sets
Hammer Grip DB Incline Press
35x8, 50x8x3 sets
Military 1/2 reps DBs
25x, 45x8x3 sets
Extremely Wide grip Pullups
1x4, 1x2 ( getting really tired )
Rev. Flies
20sx8x3 sets
Hammer Grip DB curls
25sx8, 35sx8x3 sets
Rope Pulldown
40x8, dropset of 60,40,20--12,10,8 reps
wicked pump, my upperbody felt huge!!!
Speed Bench ( Close Grip )
45x5, 115x3, 125x3x8 ( absolutely flew up, will do this one more week before adding weight or bands )
Power Jerks
135x3, 145x3, 155x3, 165x3, 175x3, 185x3 ( held the lockout for about 3 secs for the first two reps, and 5 for the last )
BB Rows
95x8, 135x8, 165x8x3 sets
Hammer Grip DB Incline Press
35x8, 50x8x3 sets
Military 1/2 reps DBs
25x, 45x8x3 sets
Extremely Wide grip Pullups
1x4, 1x2 ( getting really tired )
Rev. Flies
20sx8x3 sets
Hammer Grip DB curls
25sx8, 35sx8x3 sets
Rope Pulldown
40x8, dropset of 60,40,20--12,10,8 reps
wicked pump, my upperbody felt huge!!!
