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DumbDude
04-18-2006, 09:17 PM
Here we freaking go! weight 182 height 5'11

Monday:
Squats- 225x10
275x7
295x5
275x7

BarBell Bench-
225x 2.5
205x5
205x5
205x4

Decline Bench-
225x2
185x7
185x7
185x6

Machine Chest Fly-
150x10
150x10
150x10

Close Grip Bench-
135x10
155x7
155x6
135x8

Rope Pull downs-
75x8
75x8
75x8

DumbDude
04-18-2006, 09:22 PM
Tuesday-
Deadlifts-
315x5
315x5
315x4

Pull ups
bw X 10
bw x 6 :(
bw x 5 wow i suck at these after deads :)

one arm dumbell rows-
95x10
85x10
85x8

Pull downs very wide grip
135x8
125x8
125x8

Standing Curls:
115x5
95x8
95x8
95x8

seated ez curls
70x10
70x10
70x10

Hammer curls with regular plate These gave me a GREAT PUMP!
25 lb plate x 14
35 lb plate x 10
45 lb plate x 10

DumbDude
04-18-2006, 09:23 PM
Wednesday: OFF

DumbDude
04-20-2006, 07:06 PM
Thursday:
Squats:
225x10
225x10
245x8
225x6 :(

Flat Bench:
245x1
200x30 ( 10 sets 3 reps each, 1 minute rest)
Decline Bench:
185x7
185x7
185x6

Flys:
35 DB's
3 sets 10 reps each


Skulls:
60 lbs + ez Curl bar: x10
" " : x10
" " : x 8
40 lbs " " : x 10

Shoulder presses:
50 DB's x 10
" " X 8
" " x 6

Rope Pull downs Triceps:
65 lbx10
" "
" "

DumbDude
04-21-2006, 06:06 AM
Friday: Off- Brothers wedding.