PDA

View Full Version : My new strength routine



Neil
11-26-2001, 11:51 PM
ok just starting new routine and diet. Stats:
6' 178 17%bf

I'm looking to increase in dl, bench and squat. My current maxes are as follows:
dl-360
bench-215
squat-around 305 ( I say around because I figured it using a rep calculator because I'm afraid to max due to knee pain.)
supps.
creatine-5g preworkout, 5g post.(none on off days)
glutamine-20g a day in 5g doses
protein will be upped to 260g a day from my previous 180 and will come mostly from chicken, tuna, and powders.
I'm gonna try to get my carbs from fruits, vegs,oatmeal, and potatoes.(hopefully I can control the sugar cravings cause I'm trying to get bf to 10-12%.)
routine:
MON:chest and bi's-flat bench press, dips, incline db press, barbell curls, preacher curls, 5x8 60 sec. rest.
TUES:squats, lying leg curls, leg press, dl. same sets and reps but longer wait in between sets.
THURS: pull ups, close grip pulldowns, cable rows, skull crushers, tri. pushdowns. 5x8 60 sec. rest.
FRI:dumbell presses, lateral raises, reverse pec deck flyes, shrugs. 5x8 60sec. rest
no cardio, will mix in some abs.
reps and sets will change every 2 weeks:
5x6 75 sec. rest
6x5 75 sec. rest
6x4 90 sec.
6x2 3 min.
max at end of 10 weeks.

Neil
11-27-2001, 12:00 AM
critics please don't hold back :)
I will probably post a pic next week if I can figure out how to do it. (don't know much about computers.)

Joe Black
11-27-2001, 03:11 AM
Originally posted by Neil
ok just starting new routine and diet. Stats:
6' 178 17%bf

I'm looking to increase in dl, bench and squat. My current maxes are as follows:
dl-360
bench-215
squat-around 305 ( I say around because I figured it using a rep calculator because I'm afraid to max due to knee pain.)
supps.
creatine-5g preworkout, 5g post.(none on off days)
glutamine-20g a day in 5g doses
protein will be upped to 260g a day from my previous 180 and will come mostly from chicken, tuna, and powders.
I'm gonna try to get my carbs from fruits, vegs,oatmeal, and potatoes.(hopefully I can control the sugar cravings cause I'm trying to get bf to 10-12%.)
routine:
MON:chest and bi's-flat bench press, dips, incline db press, barbell curls, preacher curls, 5x8 60 sec. rest.
TUES:squats, lying leg curls, leg press, dl. same sets and reps but longer wait in between sets.
THURS:pull ups, close grip pulldowns, cable rows, skull crushers, tri. pushdowns. 5x8 60 sec. rest.
FRI:dumbell presses, lateral raises, reverse pec deck flyes, shrugs. 5x8 60sec. rest
no cardio, will mix in some abs.
reps and sets will change every 2 weeks:
5x6 75 sec. rest
6x5 75 sec. rest
6x4 90 sec.
6x2 3 min.
max at end of 10 weeks.

Hey...

Diet sources look great... You may want to use the fruit sparingly if your goal is to drop bodyfat.

Why 10 grams of creatine a day? You might just wanna stay with 5 grams post workout. It would be cheaper and from what I have read there is not much benefit from higher doses..

Also 20 g of glutamine is quite high too.. Again many people just take 5. Bear in mind you are eating a fair amount of protein too..

As for your trainin why not swap thursday and friday around.., It would give your push and pull days some more recovery that way?

Also 5 x 8 for every excercise? Thats quite a lot! What about redcing to 3 x 8 for now? If you are natural it may be hard to fight off overtraining on that sort of volume.

oh and good luck!!!!!!

Neil
11-27-2001, 09:11 AM
Hulk- thanks for the tips, I think your right about the overtraining, thats something I was kinda worried about. Also I hadn't noticed the push pull thing probably will switch those days too. Thanks again.

Neil
11-27-2001, 10:03 PM
TUES:legs
squats-
2 sets 185x8
2 sets 155x8
1 set 205x8
lying leg curls-
3 sets 60x8
1 set 70x8
1 set 70x9
leg press-
1 set 360x3
3 sets 270x8
1 set 300x8
sldl-
5 sets 155x8

Neil
11-29-2001, 12:31 PM
this workout sucked!! no energy or strength at all.

back-
5x8 pull ups on gravitron
cable rows-
3x8 100
2x8 110

tris-
skull crushers-
4x8 55
pushdowns-
3x8 90
1x8 100

went home pissed off, need to get better sleep, and have more consistent meal times.

Neil
11-30-2001, 11:11 AM
today was better than yesterday.

shoulders
dumbell presses-
5x8 42.5
lateral raises-
4x8 17.5
1x8 15
reverse pec deck flyes-
5x8 95
db shrugs-
5x8 70

I need to decrease volume, I feel a bad case of overtraing coming on.

Neil
12-03-2001, 11:02 PM
Good workout, lots of energy

chest
Barbell bench press-
3x8 155
1x6 155
1x6 145
incline DB press-
2x8 40
2x8 37.5
1x8 35

bi's
bb curl-
5x8 55
preacher bb curl-
1x8 45
3x8 35
1x8 45
abs
decline situps-
2x10
Biceps weights will go up considerably next week when I start strength training.

Delphi
12-04-2001, 10:16 PM
Do you ever do calf raises on leg day?

Neil
12-04-2001, 10:20 PM
Thats a good question. I forgot to enter my calf training.
I do 3 sets of 25 on my chest and bi day, and 5 sets of 8 on my back and tri day, thanks for reminding me.

Neil
12-04-2001, 10:30 PM
TUES:legs
squats-
4x8 185
1x10 205
leg curls-
1x8 60
1x8 70
2x8 80
1x7 80
leg press-
3x8 290 I'm ashamed to say I totally wussed out on these.
SLDL-
4x8 185
1x10 185

I felt about 80% today, I worked out at 9:00pm, I usually don't go later than 7pm.

Neil
12-06-2001, 01:53 PM
very good workout, lots of energy.

THURS:back, tri's
pull ups on gravitron-
2x8 100
1x8 80
2x8 60
1x6 60+1 forced rep
cable rows-
5x8 110
skull crushers-
3x8 55
1x8 65
1x5 75+1 forced rep
pushdowns-
3x8 110
2x8 120
I forgot to do my calves. Will have to do them tomorrow.

Neil
12-07-2001, 09:11 PM
FRI:shoulders
dumbell press-
4x8 42.5
1x8 45
Lateral raises-
4x8 17.5
1x7 20 sloppy form on number eight, did not count it
reverse pec dec flyes-
2x8 90
2x8 105
1x5 135 this was total ego lifting, stupid!!
db shrugs-
4x8 75
1x8 80

yet another great workout, this whole week has been pretty good.
Nice progression since I started the program, so far I am very happy wth it.

Neil
12-10-2001, 08:53 PM
Mon:chest, bi's
barbell bench press-
1x6 165
2x6 175
1x5 185
1x5 175+1 forced rep
incline db press-
1x6 40
1x6 50
1x6 55
1x6 57.5
1x5 57.5
bb curls-
4x6 75
1x5 75
incline db curls
2x6 22.5
1x6 35
1x6 27.5
1x5.5 30 (couldn't get the last one on my left arm.)

On a 1-10 I'd give this workout a 9.5, incredible energy!

Neil
12-11-2001, 09:32 PM
TUES:Legs
squats-
4x6 205
1x7 225
leg curl-
2x6 100
2x6 90
1x5 90
leg press-
4x6 360
1x6 410
SLDL-
5x6 225

I got a second wind after leg curls, didn't think I was going to make it through the routine, progression continues......

Neil
12-13-2001, 01:43 PM
THURS:back, tri's
pull ups on gravitron-
4x6 40
1x5 0
machine rows-(cancelled cable rows because on to much strain on lower back coming off of leg day.)
4x6 110
1x5 120
skull crushers-
3x6 65
1x6 75
1x5 75+1 forced rep
pushdowns-
1x6 110
1x6 120
1x6 130
1x6 140
1x4 140+1 forced rep

Another good day

Delphi
12-13-2001, 09:47 PM
I see that you increase the weight each set when you're doing skulls, row, and pushdowns. I've always done decreasing weight each set. Is that a personal preference, or is there some method to doing it that way? Hmmm, maybe I should try that for awhile on my next cycle...

Neil
12-13-2001, 11:23 PM
Well i'm training for strength right now and for me it's all about increasing poundages. I'm experiencing the best progression Ive ever had right now so I just keep challenging myself. Being that I am getting such good results I am stronger than I think I am which is one of the reasons I increase the weight as the sets progress. It's like "dam this was heavy last workout but now ...."
Check out the way my set and rep scheme works at the beginning of my journal, with the times between sets also, it's working better than anything I've ever done.

Neil
12-14-2001, 09:44 PM
FRI:shoulders
db press-
4x6 50
1x8 52.5
lateral raises-
2x6 20
2x6 22.5
1x7 25
reverse pec dec flyes-
1x6 105
3x6 120
1x8 135
db shrugs-
5x8 85

Excellent week, can't wait for monday.

Neil
12-17-2001, 08:13 PM
MON.chest, bi's
barbell bench press-
1x4 185
1x5 185
1x6 175
1x5 175
these sucked, I almost lost my motivation and gave up after doing these.
incline db press-
1x6 52.5
1x6 55
1x6 57.5
1x6 60
1x5 60
bb curls-
5x6 75
inline db curls-
2x6 27.5
3x6-30

this was another one of those 80% days, very little progression from last week, but still some so I should be happy.

heathj
12-17-2001, 08:43 PM
Enough sets? Hot damn...

Neil
12-18-2001, 12:04 AM
Thats what I thought when I first saw the routine, (I didn't make it) but so far it's working so I haven't been questioning it. I had one of those NSCA guys make it for me.

Neil
12-18-2001, 09:36 PM
TUES:legs
squats-
4x6 225
1x2 225 pain in my knee, didn't finish set
leg curls-
2x6 100
3x6 90
no leg press because of knee pain
SLDL-
5x6 235

went to fast on negative when doing squats, I think this is what caused the knee pain. Need to make mental note not to do that again.

Neil
12-20-2001, 02:15 PM
THURS:back, tri's
pull ups-
4x6
Machine rows-
5x6-110
skullcrushers-
5x6 75
pushdowns
4x6 130

Cut back a little on volume today, I feel like I might be getting a cold.

Neil
12-24-2001, 05:27 PM
I didn't work out on friday cause I did something to my right trap on thursday when I was doing skulls, so I missed shoulders last week.

MON:chest, bi's
barbell bench press-
1x6 175 decreased weight on following sets because it really hurt to lift off
1x8 155
1x10 155
incline db press-
1x5 60
2x5 65
1x3 65
1x5 60
1x4 60
curls-
6x5 85
incline db curls-
1x5 30
2x5 32.5
2x5 35
1x5 37.5

sh*t thats a lot of sets

Neil
12-26-2001, 02:16 PM
I felt like crap today, not enough sleep the last couple days and to much cheating on my diet. I basically went through the movements today. I cut back on volume and intensity.

WED:legs
squats-
1x10 135
1x8 155
1x8 185
leg curls-
1x10 70
1x8 70
leg press-
2x8 270
SLDL-
2x8 185

I'll do better tomorrow

Neil
12-27-2001, 11:26 PM
THURS:back, tri's
pull ups-
4x6
machine rows-
3x6 110
1x6 120
over head triceps extensions-
1x9 75 my right trap still hurts so I can't do skulls yet and these kinda hurt so I only did one set. Better safe than sorry.
pushdowns-
3x6 140
I'm cutting back on sets, I think six is too many.

Neil
12-28-2001, 04:04 PM
FRI:shoulders
db press-
3x8 50
1x7 50
lateral raises-
4x8 20
shrugs-
1x15 50

I cut back again because of my trap, I should be 100% by monday.

Neil
01-04-2002, 08:56 AM
My comp has been down for a few days so I'll post my training when I have more time. I got my BF tested again on Tuesday, new stats: 176, 13.8% BF. Thats a 3.2% decrease over nine weeks, not bad considering I'm not doing any cardio. Also a LBM gain of 4 pounds which made me very happy considering I'm not even trying to put on size. Kinda makes me want to stop strength training and start bodybuilding. Oh well, I'll do that later, gotta stick to the plan.

Neil
01-23-2002, 01:32 PM
Ok I've been slacking big time in my journal so it's time to get motivated. My head hasn't been totally in my training so I haven't been working out at the energy levels I usually work out at. I bench 220 last week which is a slight gain over my previous max. I think if I work on technique and actually put more effort into it I can do 230 fairly easily. I also squatted 315 pretty easily last night so I think I could go to 330 with some more effort and less attemts leading up to it. I will deadlift tomorrow, I'd like 400 but we'll see. I am going to go back to posting in my journal after every workout. I lost some size when I switched to strength training which I'd have to say was a little depressing, so I am going back to bodybuilding after my unload week.

Neil
02-04-2002, 08:16 PM
bodybuilding again, going with a push/pull.

MON:chest/tri
incline bb press-
1x8 135
1x7 135 tried to do 8 without a spotter and had to set the BB on my lap, very embarassing.
1x5 135
flat db press-
1x8 52.5
1x5 47.5
1x6 42.5
slight incline flyes-
2x8 25
1x6 27.5
skullcrushers-
1x8 55
1x6 55
1x5 45
pushdowns-
2x8 70
1x10 80
calves-
1x15 30
1x12 40
abs-
2x15

Neil
02-05-2002, 08:46 PM
TUES:legs
ass to the floor squats-
2x10 135
1x10 155
leg curls-
2x8 60
1x8 70
leg press-
3x10 290

I was supposed to do SLDL but I was about to pass out after leg press.:(

Neil
02-07-2002, 02:05 PM
THURS:back, bi's
wide grip chins-
1x8
2x6
cable rows-
1x8 100
2x8 110
close grip pull down-
1x8 130
1x7 130
1x7 120
bb curls-
1x8 55
1x8 65
1x7 65
incline db curls
1x8 25
1x6 22.5
1x7 20
seated calf raises-
2x15 80
2 sets of abs

This is my first push/pull and so far so good, my endurance has gone to crap from the strength training but I figure I'll get that back in another week or two.

Neil
02-08-2002, 07:32 PM
FRI:shoulders
db press-
2x8 40
1x10 45
lateral raises-
2x8 15
1x8 17.5
reverse pec dec-
3x8 120
bb shrugs-
2x12 135
db shrugs-
1x10 70
Good week, and I am damn sore all over.

Neil
02-11-2002, 08:17 PM
MON:chest, tri's
incline db press-
1x8 45
1x8 50
1x8 55
1x6 57.5
flat db press-
1x8 50
1x7 50
1x7 45
slight incline flyes-
1x8 27.5
2x8 25
skullcrushers-
1x8 55
1x5 55
1x5 45
pushdowns
2x8 80
1x9 80, went to 90 with no wait and did 2 more
standing calf raises-
2x15 40
2 sets of abs

Good day.

Neil
02-13-2002, 09:22 AM
TUES:legs
ATTF squats-
1x10 135
2x10 145
leg curls-
1x8 60
1x8 70
1x8 80
leg press-
1x10 290
1x10 300
1x12 310
SLDL-
2x8 135

I think I'm gonna do leg extensions instead of leg press, I'm really running out of steam at the end and I'd like to put more energy into my SLDL's.

heathj
02-13-2002, 09:30 AM
Put SLDL in front of Leg press and do leg presses at the end...

Neil
02-14-2002, 11:38 PM
Yeah that's probably what I'm gonna do. As long as I can put my all into SLDL and squats I'll be happy, it's not like leg curls take a whole lot of effort.
I took today off, probably will do the same tomorrow. I got a f*ckin cold and I'm pretty pissed about it. I have zero appetite so I'm force feeding myself to keep the calories where they need to be. So I'll be back 100% on Monday.

Neil
02-18-2002, 10:59 PM
Well I'm back in the gym but only about 90%.

MON:chest/tri's
incline BB press-
2x8 135
1x5 135 + 1 forced rep
flat db press-
1x8 50
1x7 50
1x5 50
slight incline flyes-
1x8 25
1x8 27.5
1x6 27.5
pushdowns-
1x8 100
1x8 110
1x8 120
standing calf raises-
2x15 40
1x12 40
2 sets of abs

I couldn't do skulls, they are killing my elbows. I'm gonna have to figure out an alternative for them.

Neil
02-20-2002, 11:32 PM
TUES:legs
ATTF squats-
1x10 135
1x10145
1x10155
SLDL-
1x10 135
1x10 185
1x10 205
leg extensions-
1x10 130
1x10 140
1x12 150
leg curls-
1x10 80
1x6 80
1x10 60

There sure are a lot of new journals, I take a day or two off and I'm halfway into page two. I just hope all these newbies stick with it.

kAiXuan
03-09-2002, 02:09 AM
neiL, you better be ready to lift hardcore!!
you have a month-:thumbup:

kAiXuan
03-09-2002, 02:11 AM
also, i notice your saying that your getting shitty sleep and slacking off in your journal. what are you doing at night?
please dont say danielle you whipped foo:whip:
its gonna be super strict when we move out, be ready

Neil
03-09-2002, 08:37 AM
Actually I was getting bad sleep because of I had started my new diet. I think the cut back in carbs required some adjustment. Don't forget who your talking to tough guy, I'll push you to the limit. So the question is, are you ready?

Neil
03-09-2002, 08:30 PM
FRI:shoulders
db press-
2x8 50
1x7 50
lateral raises-
2x8 17.5
1x8 20
front raises-
2x8 15
db shrugs-
1x12 80
1x15 75

2 sets of abs

kAiXuan
03-10-2002, 03:12 PM
im ready to give up 90% of my social life, with the occasional lay here and there to keep me motivated. im ready to commit myself 100% to lifting and the process of becoming a stud. i realize i am a skinny little bitch with pussy lifts who would get his ass kicked by 95% of the population. my goal is 165 by october 18th, my 21st bday and by all means, i plan on accomplishing that-

Neil
03-10-2002, 08:34 PM
Originally posted by kAiXuan
im ready to give up 90% of my social life, with the occasional lay here and there to keep me motivated. im ready to commit myself 100% to lifting and the process of becoming a stud. i realize i am a skinny little bitch with pussy lifts who would get his ass kicked by 95% of the population. my goal is 165 by october 18th, my 21st bday and by all means, i plan on accomplishing that-

This is very good to hear, I'm glad you have decided to take your training seriously. You have very good lifts for your bodyweight so don't get so down on yourself about it. You will hit your goal, we will motivate each other.......3 weeks:)

kAiXuan
03-11-2002, 12:45 AM
hah, you sound too nice
stop being the nice guy
nice guys finish last
actually, you really thought i ment all that..........that is a funny part
you know im a conceited bitch :thumbup:

Neil
03-11-2002, 12:49 AM
You shouldn't be, for you are weak!

Neil
03-11-2002, 12:59 AM
:spam: :offtopic:

Neil
03-18-2002, 12:49 AM
here is a crappy pic of my arm

Neil
03-18-2002, 12:52 AM
I can't beleive I actually got that to work

Neil
03-18-2002, 09:23 PM
Ok this is my first day back from being sick AGAIN. I cut back volume a bit but kept intensity high.

Incline BB press-
1x7 145
1x6 145
flat db press-
1x8 55
1x4 57.5
slight incline flyes-
1x7 30
1x5 32.5
pushdowns-
1x8 110
1x6 130
1x7 130
standing calves-
1x12 50

Felt good to be back.

Neil
03-20-2002, 01:34 PM
Last night sucked.

ATTF squats-
1x5 185
1x10 165
leg curls-
1x10 80
1x10 90
leg extensions-
1x10 90
1x10 110

still low volume, hopefully thurs. will be better.

Neil
03-22-2002, 06:59 PM
Thurs:back
bb rows-
2x8 135
1x6 145
chins-
1x7
cable rows-
1x8 140
1x6 160
bb curls-
1x7 75
1x6 75
1x5 75
alternating db curls
1x6 32.5
1x6 27.5

Neil
03-22-2002, 07:09 PM
fri:shoulders
db press-
1x6 57.5
1x6 52.5
1x5+1 50
lateral raises-
2x8 17.5
1x8 20
front raises-
1x8 17.5 drop to 1x8 15, these felt damn good
db shrugs-
1x12 80 drop to 1x8 75, I think I'm gonna incorporate drop sets every couple of weeks for shoulders.

2 sets of abs

Neil
03-26-2002, 09:46 PM
mon-chest
incline BB press-
1x7 155
1x7 145
switched to dumbells because I didn't have a spotter
1x7 60
flat db press-
1x6 55
1x4 57.5
1x5 52.5
slight incline flyes-
1x8 30
1x4 35
pushdowns-
1x8 130
1x6 130
1x6 140
standing calves-
1x12 60
1x14 60

Neil
03-29-2002, 09:59 AM
Tues-legs
ATTF squats-
1x7 185
1x4 195
1x5 185
SLDL-
1x6 185
1x8 215
leg extensions-
1x10 120
1x10 140

Neil
03-29-2002, 10:02 AM
Thurs-back/bi's
BB rows-
1x7 165
1x7 155
1x8 145
chins-
1x6 BW+25
1x5 BW+10
cable rows-
1x8 150
1x7 150
1x3.5 170
BB curls-
1x8 75
1x6 75
1x4 75 pause+1
DB curls
1x7 32.5
1x4.5 32.5 couldn't get it on the left arm.

I saw some idiots doing curls on a smith, damn the stupidity.

Neil
04-01-2002, 09:14 PM
fri:shoulders
db press-
1x6 60
1x6 55
1x6 52.5
lateral raises-
1x8 17.5
2x8 20

That's it, I cut back on volume because of the drop sets last week. I still progressed so that's good.

Neil
04-01-2002, 09:17 PM
mon:chest/tri's
incline BB press-
1x5+1 165
1x5 155
1x5 135
flat db press-
1x7 57.5
1x4 57.5
machine flyes-
2x6 135
pushdowns-
1x10 140
2x5 140

Neil
04-09-2002, 02:01 PM
Time to update.

Tues-legs

ATTF squats
1x4 205
1x4 205+1
SLDL
1x8 225
1x6 245
1x6 255
leg extensions
1x10 140
1x11 160

Neil
04-09-2002, 02:05 PM
Thurs.-back/bi's
BB rows
1x8 155
1x8 145
1x8 135
chins
1x6+25
1x6
cable rows
1x8 140
1x8 150
1x8 140
BBcurls
1x8 75
1x7 75
1x4+1 75
DB curls
1x5 32.5
1x5.5 30
standing calves
1x10 70
1x8 100

Neil
04-09-2002, 02:08 PM
Fri.-shoulders
DB press
2x8 50
1x6 50
lateral raises
1x8 17.5
2x8 20
front raises
1x8 15, jump to 1x8 17.5
shrugs
1x12 80, drop to 1x8 75

Neil
04-09-2002, 02:11 PM
mon-chest/tri's
incline BB press
1x3+1 170, these were all wrong. I went way too slow on the negative. Next week I'll get 6.
1x6 155
1x6+1 145
flat DB press
1x6 60
1x5 55
1x4+1 55
machine flyes
2x6 135
pushdowns
1x7 150
1x5 150
1x5 130
seated calves
3x25 50, burned like hell.

Neil
04-10-2002, 11:28 PM
Tues:legs
leg press
1x6 450
1x8 450
leg curls
2x10 60
leg extensions
2x10 forgot to write down weight

This was kind of a restoration day, but not quite.

Neil
04-12-2002, 10:05 PM
thurs-back/bi's
machine rows
1x8 160
1x6 190
1x7.5 200
chins
1x4.5 bw+25
1x4+10
1x5
bb curls
1x8 85
1x7 75
1x4+1 75
db curls
1x7 32.5
1x6 pause+1 32.5

Neil
04-12-2002, 10:11 PM
fri-shoulders
military press
1x7 125
1x5 125
1x5+1 115
lateral raises
1x8 20
1x7 25
1x7 22.5
front raises
1x10 17.5/1x12 15
db shrugs
1x15 80
1x4 85, my back went out on #5 and I could barely walk out of the gym. Getting dressed was even worse. I don't think it's anything major but I'm going to rest this weekend.

BabeinTraining
04-16-2002, 05:05 PM
Guess who!!

Neil
05-03-2002, 09:48 AM
OK I'm gonna make a slight alteration to my training because I am getting a little bored with it. With the exception of leg day I will be waiting 60sec between all sets.

Neil
06-14-2002, 10:01 PM
It's time to start posting in my journal again.
fri. back/bi's

weighted chins
1x6 bw+35
1x5 bw+25
weighted pull ups
1x5 bw+25
1x5 bw+10

bb curls
1x10 82.5 these were way easier then I expected.
1x4 92.5

2 sets of abs.

This was a great workout, I had plenty of energy.

Neil
06-15-2002, 07:53 PM
Weird....my chest is sore today. My chest has never been sore after back day:confused:

Neil
06-17-2002, 08:07 PM
Mon. Chest/tri's

I just had one of the best workouts of my life.

incline bb press-
185x5 new pr
165x8+1 awesome :)
flat bb press
185X5
175x6+1

OH tri ext.

65X10 I need to increase on these next week.
90x4+1

Neil
06-18-2002, 11:00 PM
tues. legs

Squats-
150x20

I almost passed out after these.

Neil
06-25-2002, 11:42 PM
Tues. Legs

squats-160x20