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Unread 07-14-2013, 05:57 PM
w1cked w1cked is offline
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Join Date: Sep 2011
Posts: 1,913
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7/12/13

Chest & Back

DB bench: 20x15, 35x10, 50x5, 65x5, 80x3, 95x3, 110x8, 2x6
DB row: 70x10, 100x5, 130x3, 160x3x8
DB Incline: 75x3, 90x3x8
Chest supported row: 90x5, 135x3, 180x3x8
Hammer chest: 140x5, 210x10, 5
Lat pull: 150x5, 225x8
DB anterior raise: 30x3x12
db lateral raise: 25x3x10
db posterior raise: 25x3x10
db anterior raise: 30x2x12
db lateral raise: 25x3x10
db posterior raise: 25x3x10

7/14/13

Delts & Arms

Db Bench: 20x15, 35x10, 50x5, 65x5, 80x5, 95x10, 9, 2x8
hs lateral raise: 20x10, 40x5, 60x5, 80x3x6
lying triceps extension: ez bar+ 30x5, +60x3x10
db curl: 35x5, 55x3x8
hs lateral raise: 80x3x6
lying triceps extension: ez + 60x3x10
db curl: 55x3x8
rear delt row: 35x10, 80x5x10
db anterior raise: 35x3x12
db lateral raise: 30x8

gym closed. ran outta time to do some more delt raises

getting a little pudgy, time to tone cals down to 3000 a day.
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