SL Leg Press
370 lbs > 1x6
460 lbs -es > 1x5
Seated Rows (45+45+45+10 x 2)
1x10
Bench Press (45+35 x 2)
1x8
Pullups (bw + 45)
1x6
Seated Militiary Press (45+45 x 2)
1 x 12
Deads (45x4+35 x 2)
1x5
Friday, April 24, 2009
Saturday, April 18, 2009
Big-5 Workout 4/18
SL Leg Press
370 lbs > 1x5
460 lbs -es > 1x5
Seated Rows (45+45+45 x 2)
1x12
Bench Press (45+45+10 x 2)
1x6
Pullups (bw + 55)
1x5
Seated Militiary Press (45+45+10 x 2)
1 x 12
Deads (45x4+35 x 2)
1x5
370 lbs > 1x5
460 lbs -es > 1x5
Seated Rows (45+45+45 x 2)
1x12
Bench Press (45+45+10 x 2)
1x6
Pullups (bw + 55)
1x5
Seated Militiary Press (45+45+10 x 2)
1 x 12
Deads (45x4+35 x 2)
1x5
Wednesday, April 8, 2009
Big 5 Workout 4/8
SL Leg Press
370 lbs > 1x5
460 lbs -es > 1x5
Seated Rows (45+45+45+10 x 2)
1x8
Bench Press (45+45 x 2)
1x6
Pullups (bw + 55)
1x5
Seated Militiary Press (45+45+10 x 2)
1 x 10
Deads (45x4+25 x 2)
1x5
Curls (50)
2x15
370 lbs > 1x5
460 lbs -es > 1x5
Seated Rows (45+45+45+10 x 2)
1x8
Bench Press (45+45 x 2)
1x6
Pullups (bw + 55)
1x5
Seated Militiary Press (45+45+10 x 2)
1 x 10
Deads (45x4+25 x 2)
1x5
Curls (50)
2x15
Thursday, April 2, 2009
Big 5 workout - 3/31
SL Leg Press
350 lbs > 1x5
440 lbs -es > 1x5
Seated Rows (45+45+45 x 2)
1x8
Incline Bench Press (45+45+10 x 2)
1x6
Pullups (bw + 55)
1x4
Seated Militiary Press (45+35 x 2)
1 x 10
Deads (45x4 x 2)
1x5
350 lbs > 1x5
440 lbs -es > 1x5
Seated Rows (45+45+45 x 2)
1x8
Incline Bench Press (45+45+10 x 2)
1x6
Pullups (bw + 55)
1x4
Seated Militiary Press (45+35 x 2)
1 x 10
Deads (45x4 x 2)
1x5
Wednesday, March 25, 2009
Big 5 Workout
Single Leg Press
1x6 (45+10+25) each side << this needs to go way up
Rows
1x12 (45+45+35)
Incline Press
1x5 (45+45+10)
Bench Press
1x5 (45+45+10) << Could add more
Pull ups
1x5 (BW + 55l)
Militiary Press
1x8 (45+20) << Could've added more
Suite Case Deads
1x5 (45+45+45+35) << Should add more
1x6 (45+10+25) each side << this needs to go way up
Rows
1x12 (45+45+35)
Incline Press
1x5 (45+45+10)
Bench Press
1x5 (45+45+10) << Could add more
Pull ups
1x5 (BW + 55l)
Militiary Press
1x8 (45+20) << Could've added more
Suite Case Deads
1x5 (45+45+45+35) << Should add more
Thursday, February 19, 2009
Workout / Food
Standing Behind the Neck Press (20lbs)
3 x 15
Deadlifts (45+20lbs)
4 x 6
DB Bench Press (75lbs)
2 x 7
1 x 8
Pull Ups (BW + 35lbs)
2 x 3
--
44 gms protein shake + 1 raw egg + strawberries + superfood
KP Buffet Chicken + Salad + okra
11 tabs BCAA
Roasted chicken + rice + potatoes + half a naan + yogurt + koftay
3 x 15
Deadlifts (45+20lbs)
4 x 6
DB Bench Press (75lbs)
2 x 7
1 x 8
Pull Ups (BW + 35lbs)
2 x 3
--
44 gms protein shake + 1 raw egg + strawberries + superfood
KP Buffet Chicken + Salad + okra
11 tabs BCAA
Roasted chicken + rice + potatoes + half a naan + yogurt + koftay
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