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View Full Version : RAW5 's Log to get back to 600.



RAW5
08-16-2009, 03:08 PM
Im new here just put a thread in the newbies section.
Did chest and back work out yesterday 8/15/09
Floor presses
135x5
225x5
315x5
315x3 sets of 5 reps with 25lbs of chain each side.(felt good)

DB Incline presses
70x8
80x3sets of 8

t-bar rows
100x4sets of 12 reps

low pully rows
125x4 sets 12 reps

Fat bar front presses sitting
95x3 sets 10 reps

DB shrugs
70'sx3 sets 12 reps

Bent over flyes
15x 3 sets 12 reps.

legs on 8/16/09 felt so bad I dont even want to put it down.

RAW5
08-19-2009, 10:19 PM
8/19/09

SPEED BENCH/ ARMS

1. SPEED BENCH
95X9 SETS 0F 3 WITH CHAINS
3X3 AT CLOSE GRIP THUMB BY SMOOTH
3X3 PINKY ON PR
3X3 COMP GRIP

2. JM Presses
95x4x8

3. Zott DB curls
30X3X6

4. Dumbell tricep ext on floor
50+small gr band x 4 sets of 10. timeed at 3:53 all sets

5. DB Hammer curls
15x3x20

6. Rope press downs
40x4x12

7. rolling thunder for forearms
4sets total.

RAW5
08-23-2009, 08:28 PM
8/23/09
Floor presses
135x10
225x5
315x5
350+25lbs chain each side x4 (pof)
350+25 chain x3(pof)
350 no chain x5

DB incline presses
90s x 3 sets of 8

Tbar chest sup rows
80 x 4 sets of 15

Low pully v bar rows
140 x 4 sets of 15

Fat bar sitting front presses
115 x 3 sets or 8

Bent over rear db delt flyes
15s x 3 sets of 15

DB shrugs
90s x 3 sets of 15

I was fried after this, and I am sore today.

RAW5
08-26-2009, 10:15 PM
Speed Bench
115+4 chains x 9 sets of 3
3 sets close,3 sets med,3 sets wide

JM presses
115x8
115+2 chains x 3 sets of 8

DB Zott curls
30x3 sets of 8

DB floor Tricep ext.
50+small grn band 4 sets of 10

DB Hammer curls
20x 3 sets of 20

Rope pushdowns
50x3 sets of 15

rolling thunder
10lbs 3 sets top
10 lbs 3 sets bottom.

RAW5
09-02-2009, 10:24 PM
8/29/09

Floor presses
135x8
225x5
315x1
385x3
385+50 lbs chainx1
385+75 lbs chainx @ half way

Incline DB presses
105x3x8 reps

Fat Bar front presses
130x2 reps shoulders killing me.

RAW5
09-02-2009, 10:27 PM
9/1/09

JM Presses
95x8
115+4 chains x 4 sets 10 reps

Floor DB Skull kruskers
60 + mini monsters x 4 sets 12 reps

zott db curls
30 x 3 sets 8 reps

db hammer curls
25 x 3 sets 20 reps

rope push downs
50 x 3 sets 15 reps

rolling thunder
10lbs x 3 sets for top and bottom