RonnyB's Journal

[RonnyB]

Overhand Pullups:

BW ( 192) x 16
BW x 17
BW x 13

Under Hand:

BW x 13
BW x 11
BW x 11

Power Shrugs:

225 x 15
225 x 15
225 x 15

Dips:

BW x 30
BW x 48

[RonnyB]

Light Bench:

Bar x 50
135 x 30
185 x 20
185 x 20

Tri-ext

45 x 20
45 x 25
45 x 20

Dips:

BW (191) x 25
BW x 28

[RonnyB]

Heavy Bench:


Bar x 50
135 x 30
185 x 20
225 x 8
275 x 3
315 x 1
325 x 1 ( tied PR )
335 x failed... Would have tried 330 if possible


Close Grip:

225 x 10
225 x 10

[RonnyB]

Overhand Pulls:

BW ( 193 ) x 17
BW x 15
BW x 15

Underhand Pulls:

BW x 10
BW x 14
BW x 12

Power Shrugs:

225 x 15
225 x 15
225 x 15

[RonnyB]

Biceps:

Barbell Curls:

45 x 25
55 x 20
65 x 13
75 x 10

Hammer Curls:

30's x 12
30's x 10
30's x 10

Preacher Curls:

45 x 7
45 x 7
45 x 8+1 negative

[RonnyB]

Light Bench:

45 x 50
135 x 30
185 x 20
225 x 15
225 x 15

Tri-EXT's

45 x 30
45 x 25
45 x 22

Dips:

BW (190) x 20
BW x 20

[RonnyB]

Heavy Bench:

Bar x 50
135 x 30
185 x 20
225 x 10


Ended early due to time contraints

[RonnyB]

Back:

OH Pull ups:

BW (192) x 14
BW x 14
BW x 14

UH Pulls:

BW x 11
BW x 14
BW x 15

Power Shrugs:

225 x 15
225 x 15
225 x 15

Dumbbell Rows

50's x 30
50's x 25
50's x 20

[RonnyB]

Bi's:


BB Curls:

45 x 20
45 x 20
45 x 20

Preacher Curls:

45 x 20
45 x 20
45 x 15

Hammer's

30's x 15
30's x 12
30's x 12

[RonnyB]

Light Bench:


45 x 50
135 x 30
185 x 20
225 x 10
225 x 10

[RonnyB]

Heavy Bench:

Bar x 50
135 x 30
185 x 20
225 x 10
225 x 10
275 x 6

Close Grip

225 x 10
225 x 10

DB Incline

50's x 20
50's x 20

[RonnyB]

Back:

OH Pullups:

BW x 19
BW x 14
BW x 14

UH Pullups:

BW x 11
BW x 12
BW x 10

Power Shrugs:

225 x 15
225 x 15
225 x 15

[RonnyB]

Light Bench:

Bar x 50
135 x 30
185 x 20
225 x 12
225 x 12

Tri-Ext:

45 x 25
45 x 25
45 x 25

Dips:

BW x 20
BW x 20


Dumbbell Flies:

30's x 20
30's x 20
30's x 20

[RonnyB]

Heavy Bench:

Bar x 50
135 x 30
185 x 20
225 x 12
275 x 6

Close Grip:

225 x 10
225 x 10

[RonnyB]

Back:

OH Pulls:

BW x 16
BW x 13
BW x 13

UH Pulls:

BW x 14
BW x 7
BW x 15

Power Shrugs

225 x 15
225 x 15
225 x 15

[RonnyB]

Light Bench:

Bar x 50
135 x 30
185 x 20
225 x 12
225 x 16


Tri Ext's:

45 x 28
45 x 25
45 x 23

Dips:

BW x 20
BW x 20

DBFlies:

30's x 25
30's x 20
30's x 20

[RonnyB]

Heavy Bench:

Bar x 50
135 x 30
185 x 20
225 x 10
275 x 6
305 x 5

Close Grip:

225 x 10
225 x 10

Incline:

135 x 10
185 x 10
185 x 10

[RonnyB]

I've been going to the gym with a buddy the last week, havent missed anything.

Back Day:

OH Pulls:

BW (198) x 17
BW x 17
BW x 15

UH Pulls:

BW x 16
BW x 13
BW x 12

Barbell curl:

45 x 25
45 x 25
45 x 25

Power Shrugs:

225 x 15
225 x 15
225 x 15