3/13/2012 4:22:51 PM -
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Monday
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-Used new oblique strap for 5x10 per side
-Machine standing rows 8x10
-Ball pulldown bar 4x10
-bench with two softee pads, 275x10,315x6,345x5,365x4,495x3 with sling shot and 455x3 with sling shot
-dips 3x20
-squat bar curls 3x15
Ok night getting more volume in. Nothing hot to trot about.Still build on the should and adding volume and weight to it. Still gonna be another two cycles before it is decent again.
3/12/2012 10:54:18 AM -
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Saturday
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Saturday and Sunday 9 laps sled perday, Mon 45mins stepmill
Saturday Training
-Front squats off box raw with harness. 225x10,275x6,315x5,365x4,405x3x2, 435x3
-Light sumo pulls to 405x3
-Reverse hyper 3x20
3/9/2012 9:56:20 AM -
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Friday AM Upper pooump
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-Standing pulls to chest with super fat rope supersetted with low row with super fat rope. 9 sets eachx10 reps
-Dale Inc Spoon Presses with 36lb kbx10 x 4 sets
-Rolling Dumbell Triceps worled up to 85lbx10
-Flat dumbell press worked up to 115lbx12
-Neutral grip curls 4 sets with dumbell curls with arm braced on incline bench 4 setsx10 each arm
-100 mini band pull aparts nonstop.
Spud
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