delts and tris, calf

[TheOak84]

seated military front

barx15
95x10
135x8
155x8
185x8
185x6

laterial raise

20x12
25x12
30x12
35x10

shrug

135x12
225x12
275x10
315x8

close grip bench

95x15
135x12
185x10
225x8
275x8

skull crushers

45x10
75x10
115x8

presSdown

100x12
150 - 3x10

calf raise

5x20-8

 

[zxe003]

Good stuff...you're a pretty strong guy. How long have you been training.

 

[TheOak84]

the ripe age of 12

 

[cwick0]

seated military front

barx15
135x10
165x10
195x10
225x?

laterial raise (try alternating these, you might really enjoy them)
set 1- 20s x 10 singles
set 2- 20s x 10 doubles (both arms together)
set 3- 25s x 10 singles
set 4- 25s x 10 doubles

shrugs

135x10
225x10
315x10
365 or 405 x8 (you're not a small man)

close grip bench

135x10-20
185x10
225x10
275x10
295 or 315- ?

skull crushers

45x10
75x10
115x8

pressdown (rope?)

100x15
110x15
120x15
130x15

calf raise

5x20-8

Since you have been training for so long, why not go any heavier on your increments (say 30lbs instead of 20lbs)?

I think you may grow a lot.

 

[TheOak84]

i couldnt go any heavier on cgb because my wrist is still hurting, from an earlier injury.

i havent done seated military for about 4 weeks, i was using hammer or a smith (because of wrist), so i just winged it. i do plan on upping the weight of course.

also, i DO think i grow better with the 8-10 rep range

as for the shrugs, i just forogt my straps, i have done 365 for 8 reps,

but ya, thanx for the input, im actually gonna try HST on wed, i wanna see how that goes. hopefully ill gain another 4+pounds in the 8 weeks =)

 

[cwick0]

be careful to not go to narrow on close grip, that will put a ton of stress on that wrist. Try the lateral raises seated and alternating.