chest
flat press
135x15
225x10
245x8
275x8
295x8
315x5
i think if i didnt do the 295 for 8 i could have got 315 for 6 maybe 7
incline press
135x12
185x10
205x8
225x8
incline db press
after reading punches thread on frank zane, i decided to do the db press' like that, so i did
65 2x10 - 4 sec negative and 2 sec positive
triceps
over head ext
up to 5 10's on the curl bar for 4x8-10
press down
100-150 3x8-10
dips
bw - 3x12
traps
shrugs 4x12 135-275
it all took about 1.5 hrs including warmup and cool down
flat press
135x15
225x10
245x8
275x8
295x8
315x5
i think if i didnt do the 295 for 8 i could have got 315 for 6 maybe 7
incline press
135x12
185x10
205x8
225x8
incline db press
after reading punches thread on frank zane, i decided to do the db press' like that, so i did
65 2x10 - 4 sec negative and 2 sec positive
triceps
over head ext
up to 5 10's on the curl bar for 4x8-10
press down
100-150 3x8-10
dips
bw - 3x12
traps
shrugs 4x12 135-275
it all took about 1.5 hrs including warmup and cool down