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Al19067
08-31-2009, 03:41 PM
Todays workout Monday 8/31/09

flat bench
135 for 5, 185 for 5, 225 for 3, 250 for 3, 275 for 5

Incline bench
3 sets of 100lbs db for 7 reps

Pecdeck
2x10 at 100lbs

skull crushers
3x8 at 105lbs

dips
3xfail 10,8,7

Today felt good, broke a pr today with bench, im deff getting bigger and stronger, i had about 2500cal so far and i will finish the night with 3800cal

ELmx479
08-31-2009, 06:42 PM
Damn dude! Strong pressing. I have always wanted to press 3 plates some day. Good luck with the goal.

Al19067
09-01-2009, 07:07 AM
Damn dude! Strong pressing. I have always wanted to press 3 plates some day. Good luck with the goal.


Thanks dude, yea I been everything in site and it reallt help a lot with my strength, I'm gonna wait a month b4 I try 315

Al19067
09-01-2009, 12:26 PM
Tuesday 9/1/09 Back

deadlift (new pr)
1 set 185 for 5, set2 225 for 5, set 3 315 for 3, set3 365 for 3 set 4 405 for 1 set 5 475 for 1 NEW PR

pullups
bwx8,7,7,5

bb rows
185x8x8x8

lat pulldown
180x8x8x8

machine row
140x10x10


Today i felt good going in the gym, i decided to go for a new pr for deadlift. I started doing them and they felt light so i decided to go for 475 and bam i got it, no belt or straps, my old pr was 425 so thats up 50lbs in 6 weeks

Al19067
09-03-2009, 09:53 AM
Thrusday 9/03/09 legs

squat
5x3 at 275,275,290,290,290

Leg press
3x8 at 315

sldl
2x8 at 185

leg curl (light)
3x12 at 80

well this is going on the second week of ron harris program, i think tuesday im gonna switch back to the bgb i was getting more results using that

Al19067
09-04-2009, 03:39 PM
Friday 9/4/09. Shoulder/bi's

Military press
2x5 at 175lbs,3x5 at 185lbs

Db mili
2x10 at 70lbs db

Laterals
2x10 at 22 1/2

Bb curl
3x5 at 105lbs

Preacher
2x10 at 55lbs

Hammer
2x10 at 40lbs db

Al19067
09-08-2009, 07:36 PM
Tuesday 9/8/09

Flat bench
5x3 at 275lbs

Incline smith press
3x8 at 230lbs

Pecdeck
2x10 at 100lbs

Skullcrushers
3x8 at 100lbs

Pushdowns
2x10 at 170lbs

Leg raise
3x12

Al19067
09-09-2009, 04:35 PM
Wednesday 9/9/09

Deadlift
5x3 at 375lbs

Pullups
5x8x7x5x5x4

Bb row
3x8 at 190lbs

Lat pulldown
3x8 at 185lbs

Machine row
2x10 at 150lbs

Today felt good untill I got a bad cramp in my stomach afer leg curls