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Lord_Suston
New member
Haven't had time to write out my weights, but I got time now
9/28 was chest/bi day and yesterday was legs (this sucked cause all the deadlifting at t3c's)
Incline Bench 225 5x5
Flat bench 215 3x8
Pause Incline press 140 2x10
Pause Flat Bench 145 2x10
Cable curls
55 3x8
Reverse curl 55 3x8
felt good and had an easy time with the weight, slowly increasing weight and working on perfect form, all weights touched chest with significant pause.
Legs
Squats 145x15, 195x12, 245x8, 295x6, 245x8, 195x12
Front squats 165 3x8
SLDL 200 2x10
Split Squats 25/each hand 2x10 each leg
GHR 3x8 BW+10lbs
Calf raise standing 135 2x20
Seated 145 2x20
it was rough but my lower back did well and endurance is up, got to do plyos and abs today
9/28 was chest/bi day and yesterday was legs (this sucked cause all the deadlifting at t3c's)
Incline Bench 225 5x5
Flat bench 215 3x8
Pause Incline press 140 2x10
Pause Flat Bench 145 2x10
Cable curls
55 3x8Reverse curl 55 3x8
felt good and had an easy time with the weight, slowly increasing weight and working on perfect form, all weights touched chest with significant pause.
Legs
Squats 145x15, 195x12, 245x8, 295x6, 245x8, 195x12
Front squats 165 3x8
SLDL 200 2x10
Split Squats 25/each hand 2x10 each leg
GHR 3x8 BW+10lbs
Calf raise standing 135 2x20
Seated 145 2x20
it was rough but my lower back did well and endurance is up, got to do plyos and abs today
