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ABN_Ranger
04-20-2008, 08:53 PM
Thought I'd post up to track my progress and to get some advice along my way. Just changed up my routine with the help of some WBB peeps.
Stats:
as of 4-20-08
27yo - 5'7'' - 181lbs - 19-20%bf

Day1
Legs

Squats
135x12 - warm up
185x8
205x8
225x6

Seated calf raise
275x10
285x10
295x10
275x8

Leg press
310x8
310x6

Leg ext
120x10
130x8
140x8

Leg curl
130x8
140x8
140x6

Felt strong, going heavier


181lbs

ABN_Ranger
04-21-2008, 05:13 PM
Day2
Bac/Bi

Deadlift
135x10 - warmup
185x8
195x6
205x6

Pullups (wide grip)
4x10

BB Rows
135x10
145x8
155x8

EZ bar curls
85x10
95x8
95x8

Seated incline hammer
45x10
45x8
45x7

One arm cable curl
30xfailurex3

First time dead lifting, kicked my ass. Only wish I would have been doing them sooner!

ABN_Ranger
04-22-2008, 10:08 AM
Day3
Cest/tris

BB flat bench
135x10 - warm up
185x10
205x8
225x7

Incline DB press
65x10
75x8
75x5

Flys
130x10
140x8
150x6

Dips
3xfailure

Tri push down
140x10
150x10
160x8

DB tri ext
65x10
65x8
65x8

ABN_Ranger
04-23-2008, 12:57 PM
Day4
Shoulders/Traps

BB military press
115x10 - warmup
135x9
145x8
145x6

Lateral raises
35x10
35x10
35x8

Front raises
35x10
35x10
35x10

BB shrugs
135x10
225x10
315x8
225x10
135x10

Felt strong, going heavier next week.

ryuage
04-23-2008, 01:46 PM
airborne ranger huh? what unit are you with?