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View Full Version : Road to 315lb bench press!!!!



XjusticeX
08-29-2010, 04:16 AM
BENCH 275
SQUAT 315
DEADS 400
5'6 180lbs 22yrs old

Im currently using the 30day up your bench 30lbs. I was kinda messing with it last week to get a good feel for it. Monday I will start it hard and keep my mind on the goal.
Monday
Bench Press - 3 x 65% x 3 reps (275x.65=180lbs)
Skull Crushers - 2 x 10
Triceps Pushdowns 1 x 10
Squat 2 x 5
Lat Pulldown (curl grip) 2 x 10
Calf Raise 2 x 10, to failure
Machine Ab-Crunch 2 x 10, to failure
Diet:
Hell Raiser Diet

Upon Waking: Protein Shake(300pm)
Meal 1: 8 whole egg and one cup of oats(4pm)
Gainer Shake and Supplements(5pm)
GYM
Post Workout Shake(7pm)
Meal 2: 8 oz Chicken Breast, Baked Potato(830pm)
Meal 3: Turkey Sandwich, Salad, 10 oz yam(11pm)
Meal 4: Gainer Shake and Supplements(1230pm)
Meal 5: 8 oz Chicken Breast, Oatmeal(230am)
Greek Yogurt: (430am)
Meal 6: Kashi Cereal and Peanut Butter Sandwich(7am)
***EAT ANYTHING ELSE IF DESIRED***