week 1 in the bank !!!

[EF Frank]

day 1 4/14/08
incline press dumb bell
50lbs x 20 75lbs x 8
55lbs x 15 75lbs x 8
60lbs x 12
65lbs x 8

flat dumb bell flyes
35lbs x 20
35lbs x 15
40lbs x 12
40kbs x 14 ( failure)

hammer strength flat
90lbs ( 45 plate each side) x 20
70lbs (45 + 25each side) x 15
180 ( 90lbs each side) x 10

smith machine military presses

50lbs x 20
70lbs x 15
90lbs x 12
110lbs x 10
50lbs x 20 ( failure)

press downs (cable)
50lbs x 25
60lbs x 15
70lbs x 12
70lbs x 12
80lbs x 10

1 arm cable pressdowns
30lbs x 20
40lbs x 15
50lbs x 10

Day 2 4/15/08 Legs and abs
leg press
( each side)90lbs x 25
( each side)135lbs x 15
(each side)180lbs x 12
(each side)225lbs x 10
(each side) 135lbs x 20

Calf raises (on edge of stairs)
3 sets of 20 reps

Smith Squat
3 sets @ 135lbs x 20

Seated Calf raises
45lbs x 20
90lbs x 15
135lbs x 12

Abs
Light dead lifts
3 sets @ 90lbs x 20 reps

oblique side twists with 10lb medicine ball
3 sets of 20 reps

Front crunches with 10 medicine ball
3 sets of 20 reps


Day 3 4/17/08 Back + biceps

Dead lifts
4 sets @ 135lbs x 20 reps
2 sets @ 90lbs x 20 reps

Hammer rows
( each side) 45lbs x 20 reps
( each side) 70lbs x 15 reps
( each side) 70lbs x 12 reps
( each side) 70lbs x 12 reps
( each side) 70lbs x failure reps

Pull downs
120lbs x 20
160lbs x 12
180lbs x 6


Reverse delts flyes dumb bell
15 lbs x 25
20lbs x 15
20lbs x12
25lbs x failure

Bicep curls dumb bells
20lbs x 25
25lbs x 15
25lbs x 12
30lbs x 10
35lbs x 8
25lbs x failure

Reverse curls
45lbs bar
3 sets x 15 reps



Day 4 4/18/08 Chest

Dumb bell press Incline
50lbs x 20
55lbs x 15
60lbs x 12
70lbs x 12
80lbs x 10
90lbs x 8

Flat flyes
35lbs x 20
35lbs x 15
40lbs x 12
45lbs x failure

Smith machine
90lbs x 25
110lbs x 15
135lbs x 12
90lbs x failure (12)
65lbs x failure (15)
65lbs x failure (20)


Tricep pressdowns (angled bar)
50lbs x 25
60lbs x 20
70lbs x 15
80lbs x 10

1 arm pull downs
40lbs x20
50lbs x 15
60lbs x 12
7lbs x 10

I feel amazing!!! I took a month off from the gym and I got right back into it and I feel like I havent missed a beat!!

GREat work outs!!

 

[sopac]

day 1 4/14/08

I feel amazing!!! I took a month off from the gym and I got right back into it and I feel like I havent missed a beat!!

GREat work outs!!

Nice bro, Its nice to see more people take part in such a kickass program....I always wondered if you were doing it, considering you were always advertising.

 

[EF Frank]

I always wanted to but I finally got some motivation to start and I am sooooooooooooooooooooo hooked!!!

 

[OMEGA]

YAY!lol

Frank Only log Key lifts, no need to log everything, in fact i am against it cus it may confuse others with their routines

 

[Sub-Zero]

hey his looks different than mine lol

 

[str8nubin]

Nice DIESEL I mean FRANK!!!!!!! Good job mang!