BRIGNAC
01-02-13, 8:11 pm
This is something i should have started a while back but for all the wrong reason i didnt. So now here it is. I havent been in the game very long still learning and researching alot, and with the help from my mentor "Guns" ill pick up pretty quick but i know ill never stop learning and will only become more wise and hope one day i can return the favor and inspire someone new. So that being said ill start with this weeks work...
Monday= National chest day and tri's
Pre-1 1/2 scoop Rage mellon
Post-Gatorade just for some rehydrate action need a post, and some pizza
-stretch out the rc's
BB Bench
135x10x2
160x5, 170x5, 200x5, 225x8, 225x8
Incline DB press
75x10, 85x10, 95x8
Crossovers
10 high/10 mid/10 low x 3 sets
VBar pushdowns
5 sets x 12-15 wrkd up to 160
Single DB OH ext
3 sets x 15
Wide reverse pushdowns
3 sets x 10 + 5 w/ 5 sec pause
Kettlebell swings
50lbs x 10 x 3 sets
I forgot to mention up top that i am following the 5-3-1 program for my core lifts on a 4 day a week schedule. So i did that on my bench and then tried to keep up with Guns on the accessory movements whooped me.
Monday= National chest day and tri's
Pre-1 1/2 scoop Rage mellon
Post-Gatorade just for some rehydrate action need a post, and some pizza
-stretch out the rc's
BB Bench
135x10x2
160x5, 170x5, 200x5, 225x8, 225x8
Incline DB press
75x10, 85x10, 95x8
Crossovers
10 high/10 mid/10 low x 3 sets
VBar pushdowns
5 sets x 12-15 wrkd up to 160
Single DB OH ext
3 sets x 15
Wide reverse pushdowns
3 sets x 10 + 5 w/ 5 sec pause
Kettlebell swings
50lbs x 10 x 3 sets
I forgot to mention up top that i am following the 5-3-1 program for my core lifts on a 4 day a week schedule. So i did that on my bench and then tried to keep up with Guns on the accessory movements whooped me.