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01-10-2012, 12:07 AM
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#641
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Senior Member
Join Date: Sep 2008
Location: Northern VA
Posts: 904
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machine bench
1x20
1x15
1x12
seated db press
20's x 1 x 20
25'2 x 1 x 12
22.5s x 1 x 15
lat raises
3x20
pushdowns
3x20
flyess
1x10
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01-11-2012, 09:43 AM
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#642
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Senior Member
Join Date: Sep 2008
Location: Northern VA
Posts: 904
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deadlift
185# x 5
225# x 4
245# x 3
255# x 2
265# x 1
285# x 1
295# x 1
rows
95# x 8
115# x 8
135# x 8,8
db rdl
45#s x 2 x 20
curls
3x10
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01-21-2012, 09:41 AM
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#643
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Senior Member
Join Date: Sep 2008
Location: Northern VA
Posts: 904
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12-19
machine incline bench
1x20
2x12
db press
15s x 2 x 15
20s x 1 x 20
lat raises
3x20
pushdowns
1x20
2x15
flyess
2x20
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01-24-2012, 12:49 PM
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#644
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Senior Member
Join Date: Sep 2008
Location: Northern VA
Posts: 904
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1-23
bench
135# x 5
145# x 4
155# x 2
165# x 1
135# x 8
db press
20#s x 15
25#s x 12
20#s x 12
surgs
135# x 10
185# x 8,8
dips
bw x 15,14,12
flyess
2x20
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01-25-2012, 04:54 PM
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#645
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Senior Member
Join Date: Sep 2008
Location: Northern VA
Posts: 904
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1-24
front squat
135# x 3 x 5
rdl
185# x 3 x 5
cable rows
1x20
1x15
1x12
1x15
back ext
2x20
cable curls
1x20
_____
1-25
AB RIPPER X
woooooo im out of shape...
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02-01-2012, 11:24 AM
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#646
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Senior Member
Join Date: Sep 2008
Location: Northern VA
Posts: 904
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1-30
bench
135# x 1,2,3,1,2,3,1,2,3
row
135# x 1,2,3,1,2,3,1,2,3
deadlift
225# x 1,2,3,1,2,3,1,2,3
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02-06-2012, 04:00 PM
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#647
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Senior Member
Join Date: Sep 2008
Location: Northern VA
Posts: 904
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2-6
bench
145# x 1,2,3,1,2,3,1,2,3
machine press
25s x 3 x 20
oh tri ext
35# x 2 x 20
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02-08-2012, 02:39 PM
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#648
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Senior Member
Join Date: Sep 2008
Location: Northern VA
Posts: 904
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2-6
front squat
135# x 5
rdl
185# x 5
pulldown
2x20
1x15
cable curls
1x20
1x15
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02-09-2012, 03:14 PM
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#649
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Senior Member
Join Date: Sep 2008
Location: Northern VA
Posts: 904
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2-9
press
95# x 5
65# x 15
bench
95# x 20, 13, 15
lat raises
1x20
1x15
pushdown
2x20
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02-14-2012, 09:33 AM
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#650
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Senior Member
Join Date: Sep 2008
Location: Northern VA
Posts: 904
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2-13
deadlift
135# x 5
185# x 4
225# x 3
245# x 2
265# x 1
285# x 1
went back to mixed grip, 285 came up real easy
rows
95# x 8
105# x 8
135# x 6
back ext
1x20
curls
45# x 10
65# x 10
forearms
1x30
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