Training progress
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Im freakin stoked with my training this week and thought i might share my ethusiasm with you all. Now remember im a bb'er, so dont critize my routine please. Anyway here we go:
Monday: chest
1.flat bench db: 4. hammersmith incline:
50lb x 20(warmup) 1 45lb/side x 12
70lb x 15(warmup) 2 45lb/side x 10
110lb x 12(work set) 3 45lb/side x 8
120lb x 10(work set) 5. High pulley crossovers:
130lb x 8 (work set) 50lb x 12
2.incline db 60lb x 12
85lb x 12(work set) 70lb x 10
95lb x 10(work set)
110lb x 7 drop set--
60lb x 8
3.flat bench db flys
30lb x 15
35lb x 15
40lb x 13
Tuesday: quads
1.Smith machine squats
135 x 20(warmup)
225 x 15(work set)
315 x 12(work set)
365 x 10(work set)
405 x 10(work set)- the hand of GOD helped me out with the last 4. KICKED MY ASS.
2.Leg press: my gym has 100lb plates
200 x 20(feel set)
400 x 15(work set)
600 x 13(work set)
800 x 6 drop set-
400 x 15
3.Hack squat
1 45lb/side x 15
2 45lb/side x 15
3 45lb/side x 10
4.Leg extensions
100lbs x 20(feel set)
140lbs x 15(work set)
150lbs x 15(work set)
170lbs x 15(work set)
5. abductor machine superset w/ inductor machine
120 x 15 x 120 x 15
140 x 12 x 140 x 12
These two workouts have been top 10 of my best workouts ever. I like to note that all squats were taken to parallel, not past due to a previous knee injury. And before any of you badass PL says anything, i like to note that i only incorporate smith machines every 5th or 6th workout. Last week i completed 8 reps with 365, which is a personal best. I perform full ROM on everything else. I allow 2 minutes b/w sets and 3 b/w exercises. To give you an idea - im 5'11, 205 appro. 10%bf. I've got 10 weeks till my next competition. Since im still pretty lean i want start cutting until 8 weeks in. Thanks for reading and by all means, make some comments. THANX!!!!
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