Stats: Squat 405, 330x12 Bench 300, 225x15 Deadlift 555, 500x10 BW ~225 lbs 10/24/2013 Squat 135x5,5 225x5 275x2 325x3 275x4,4,4,4,4 Sit ups 100 reps
10/24/2013 Bench Press 135x5,5 185x3 225x2 275x3 250x3,3 Hammer Strength Chest Press 8 sets Cable Flyes 5 sets Rope Pushdown 3x15 V Bar Pushdown 7x15
10/25/2013 Military Press barx20 95x5 135x8,8,8 DB Shoulder Press 50's for 10 60's for 10 75's for 6 DB Lateral Raises 40's for 8 40's for 8 40's for 8 35's for 8 30's for 10 25's for 10 Machine Shoulder Press 5 sets
10/29/2013 Squat 135x10 225x20 225x20 Deficit Deadlift 135x8 225x5 315x5 405x5,5,5 455x1 475x1 Constant Tension RDL 315x8,8,8 365x8,8 Sumo Deadlift 315x3,3,3,3,3,3
10/30/2013 Bench Press 135x8 185x5 225x3 250x6 250x3 185x10 185x10 Hammer Strength Chest Press 8x8-10 Cable Fly 5x10-12 Machine Chest Press 6x10
10/31/2013 Pullups 3x10 Deadlift Hypers 7 sets up to 185x10,10 Lat Pulldown 5x8 Seated Row 2x10 Upright Row 5 sets GHR 3x20
Strong showings brother. Keep training hard.
The Ohio Boys: First to a 100 Pound Deadlift PR. In Stak We Trust. #GoHard
11/1/2013 DB Shoulder Press 30's for 15 30's for 15 55's for 10 70's for 10 80's for 8 65's for 8 55's for 8 DB Side Laterals 30's for 15 35's for 12 40's for 10 30's for 10 25's for 10 20's for 10 Hammer Strength Shoulder Press 6x8-12 Cable Side Laterals 10x10 Tricep Pushdown 3x15 Hammer Curl 3x12 One Arm Pushdown 3x10
11/4/2013 Deficit Deadlift 135x5,5 225x3 315x2 405x1 495x1 545x1 PR 405x5,5 365x3 315x3 Constant Tension RDL 365x8,8 Deadlift Hypers 195x8,8,8 Barbell Rows 135x15 185x10 225x10 GHR 3x20
11/6/2013 Bench Press 135x10 185x10 225x15 225x8 225x6 135x10 Cable Fly 7x12 Pec Deck 3x12 Hammer Strength Chest Press 3x10 Dip Machine 6x12 Tricep Pushdown 5x12
11/7/2013 Leg Curls 7x12 Leg Extensions 2x15 Squat 135x10 225x10,10 275x10,10 Leg Press 5x20 Calves 5x10
11/8/2013 DB Shoulder Press 30's for 15 50's for 15 70's for 10 80's for 8 60's for 12 DB Lateral Raises 5x12 Cable Lateral Raise 5x10 Machine Lateral Raise 3x15 DB Front Raise 3x12 Hammer Strength Shoulder Press 5x8-12 Machine Curl 3x15 DB Hammer Curl 3x10-15
11/11/2013 Deficit Deadlift 135x5,5 225x3 315x3 405x3 455x3 475x3 Barbell Row 225x12,10,8 Close Grip Lat Pulldown 4xfailure Chest Supported Row 4x10 Deadlift Hyper 195x5,5,5,5 235x5
11/12/2013 Bench Press 135x10 185x10 225x12,8,8 DB Incline Press 80's for 4 sets of 8 Hammer Strength Chest Press 5x8 Cable Fly 5x12-15
11/13/2013 V Bar Pushdowns 8x12 DB Curls 5x8 Rope Pushdowns 3x12 Rope Hammer Curls 3x12 Close Grip Bench Press 4x5-12 DB Hammer Curls 4x8
11/14/2013 Lying Leg Curl 2 warm up sets 4xfailure Squat 135x10 225x10 315x10 Leg Extension 2x20 1xfailure Seated Leg Curl 3x15 SLD 4x10 Leg Press 4x15
11/17/2013 DB Shoulder Press 30's for 15 60's for 12 80's for 9 70's for 8 70's for 8 Hammer Strength Shoulder Press 4x12 DB Lateral ss/ DB Front Raise 3x8 Cable Side Lateral Raise 6x10 Machine Lateral Raise 4x12
11/18/2013 Deadlift 135x8 225x3 315x2 add belt (first time trying belt on deads, felt pretty good) 405x2 500x2 515x2,2 Barbell Rows 185x12,12,12 Deadlift Hypers 3x10 Weighted Decline Sit ups 3x15
11/19/2013 Decline Sit up 3 sets Bicep Curl 3x12 Tricep Pushdown 3x20 GHR 3x15 Leg Extension 3x15 Upright Row 4x15
11/21/2013 Bench Press 135x8 185x5 225x5 245x3 265x2,2 185x20 Lat Pulldown 3x10 Upright Row 5x15 DB Lateral Raise 3x15 Tricep Pushdown 3x15 Cable Fly 4x15
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