ox3782 Posted October 17, 2008 Author Share Posted October 17, 2008 Bench press 135x12 155x10 185x10 225x10 Chins at 220lbs body weight today 1x9 2x8 3x7 4x7 5x6 Sit ups using 11lb plate 1x12 2x9 3x20 strictly staright up and down I used alternating oblique movements on the others sets Quote Link to comment Share on other sites More sharing options...
ox3782 Posted November 1, 2008 Author Share Posted November 1, 2008 10-23-08 Hammer curls preacher bench 20lbx10 30lbx10 40lbx5right and 2 left assisted other 3 to 5 reps total Preacher bench standard DB curls 30x10 40xx6 right and 2 left assisted 3 more left 40x5 right 2 left assisted 3 more left wrist curls Db 30x12 flextion 20x12 extention 30x12 felxtion 20x12 extention Crunches x20 x20 triceps bentover kick back 20x10 20x10 DO Axle DL 141x5 161x3 187x3 No injury to back with this workout stomach training is making big difference Quote Link to comment Share on other sites More sharing options...
ox3782 Posted November 1, 2008 Author Share Posted November 1, 2008 10-26-08 Grippers Warmups New #3 smashed Right old #3 paper miss left Elite slight miss 3 times right New #3 slight miss left BBGM 1/8 miss left Old Gr8 #3 obliterated right Old Gr8 #3 close miss left Reped Gr8 #3 5 reps right Left miss Negative with the 3.5 in the right and the Elite with the left till mt hands hurt That was it bad day for grip Quote Link to comment Share on other sites More sharing options...
ox3782 Posted November 1, 2008 Author Share Posted November 1, 2008 10-26-08 weight lifting Bench 135x12 155x10 185x10 230.5x6 Flys 20x10 30x10 Chins wide grip 220lbs BW x9 x7 x7 x7 x7 Chins AW style x6 x6 x Hold for time 5 seconds each side Situps W11 lb plate x12 x12 x12 Standing oblique chrunches with 45 lb plate x20 x20 x20 Quote Link to comment Share on other sites More sharing options...
ox3782 Posted November 1, 2008 Author Share Posted November 1, 2008 10-28-08 Preacher Hammer Curls 20x10 30x10 W tyler grips 40x10 W tyler grips Preacher curls DB standard 40x10 W tyler grips 16 KG KB trying somthing differentx10 hits the forearms hard 60lb Db Hold for time 16 seconds each arm wrist curls Db 30x12 flextion 20x12 extention 30x12 felxtion 20x12 extention triceps bentover kick back 20x10 20x10 all pauses at the top I was unable to do that before Crunches x25 x20 x20 x20 Quote Link to comment Share on other sites More sharing options...
ox3782 Posted November 1, 2008 Author Share Posted November 1, 2008 10-30-08 Grippers warmups Elite smashed right old#3 miss left 3.5 big miss like .250 right old#3 close miss left Elite overcrush right old#3 miss left old #3 8 reps right parallel reps 2.5 3 reps left Blobs 42lb Rx1 Lx1 Rx1 Lx1 Lx1 Lx1 DBl w 50 in right Lx1 DBl w 50 in right Lx1 DBl Hold for time W 50 in right for 12 seconds 50lb Rx1 Rx1 Dbl w 42 in left Rx1 Dbl w 42 in left Rx Hold for time Dbl w 42 in left for 12 seconds RT 139 Rx5 reps Lx2 3 assisted total 5 reps 144.5 Rx5 Lx Misses but came off floor on most 149 Rx5 Lx negs x5 Extensors sandbucket Quote Link to comment Share on other sites More sharing options...
ox3782 Posted December 2, 2008 Author Share Posted December 2, 2008 Bench press 135x12 155x10 185x10 225x5 275x2 315x1 Chins at 230lbs body weight x10 x10 x9 x8 x8 x5 Crunches x25 x25 x25 x25 x25 Quote Link to comment Share on other sites More sharing options...
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