The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #51
    Senior Member littleman19's Avatar
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    hey, i got my shirt in today so i figured i'd try it on. i got my brother to help me get in on. i'm not sure if the sleave's were supposed to be where they were. my brother said the sleaves wouldn't go back any more, but he's a very lanky guy and not very strong.

    can y'all tell me if this looks right? shold it be lower on my chest or higher on my back? i'm most confused about the shoulders and if the seam is supposed to stop a little before the end of my shoulder or is it supposed to go back more? you can look at the scares to see where it stopped.







    Last edited by littleman19; 04-22-2008 at 07:16 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  2. #52
    Senior Member littleman19's Avatar
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    Wednesday- DE Bench

    Bench (first time using wrist wraps- really liked them)

    45x20
    95x5
    135x3
    145x3
    145x3
    145x3
    145x3
    145x3
    145x3
    145x3

    Static Locked Out Holds (testing out wraps and pressure on wrists)

    225x10 seconds
    275x10 seconds
    315x10 seconds
    365x10 seconds
    405x10 seconds (no problem- wraps are a little weird, but i like them. really help)

    DB Rolling Extensions

    45sx12
    50sx12
    55sx11
    55sx9

    Repetition DB Press (slow- about ~3 seconds for each rep)

    45sxfailure - 1 minute 11 seconds

    DB Pullovers

    75x12
    85x10
    85x9

    Tricep Pressdown w/ each set followed directly by medicine ball tricept slams

    85x6
    85x6
    85x6
    85x6

    Didn't get to try putting on shirt again today because my brother wasn't home and also didn't get to use mini-bands because they didn't come in until after i finished my workout. looking forwards to shirted bench on saturday.
    Last edited by littleman19; 04-29-2008 at 10:33 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  3. #53
    Senior Member littleman19's Avatar
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    T-Bar Row (35lb plates)

    2plx10
    3plx10
    4plbx12
    4pl+10lbx12
    4pl+20lbx12
    4pl+30lbx10


    Chest Supported Row

    Hands facing down grip
    90x15
    110x12
    130x9
    Hands facing in grip
    160x10
    170x8
    170x8

    H-Rolls suppersetted with mini-bandpull aparts

    20x15 / 10 pull aparts
    20x15 / 8 pull apartsv
    20x15 / 7 pull aparts

    DB Lateral Raises Drop Set

    25sx15
    Drop set:
    25sxtill failure
    20sxtill failure


    DB Hold Pinching Traps

    100sx20seconds
    125sxtill failure (~30 seconds)

    DB High Shrugs till Failure into regular Shrugs

    75s
    75s
    Last edited by littleman19; 04-24-2008 at 05:16 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  4. #54
    Banned
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    the sleeves on your shirt look ok, i would just pull down the collar some, you defiantly dont want any creases in the collar or it will mark you up pretty bad on your chest. so just pull it down and put a belt on it to hold it down.
    the seams for the sleeves dont go all the way to your arm, you can play with them, as pulling them closer to the armpit allows the weight to touch easier, and not pulling them back as far will make it touch harder and give more spring off the chest supposably.

  5. #55
    Senior Member littleman19's Avatar
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    Quote Originally Posted by smokinHawk View Post
    the sleeves on your shirt look ok, i would just pull down the collar some, you defiantly dont want any creases in the collar or it will mark you up pretty bad on your chest. so just pull it down and put a belt on it to hold it down.
    the seams for the sleeves dont go all the way to your arm, you can play with them, as pulling them closer to the armpit allows the weight to touch easier, and not pulling them back as far will make it touch harder and give more spring off the chest supposably.
    thanks man, i played with these while putting it on today. i ended up pullin it back more into the armpits as i figured it would be better for a beginner.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  6. #56
    Senior Member littleman19's Avatar
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    Friday- Legs

    DB Lunges

    40sx3 L / 40sx3 R
    55sx3 L / 55sx3 R
    70sx3 L / 70sx3 R
    85sx3 L / 85sx3 R
    100sx3 L / 100sx3 R
    115sx1 L / 100sx1 R
    125sx1 L / 125sx1 R (PR)

    Mini-band Leg Curls

    x20 right / x20 left x 3 sets

    Laying Single Leg Curls

    Hack Squat Machine (saw this in the cornor and figured i'd give it a shot since it doesn't put much pressure on my back- i liked them, much different from regular squatting, but better than nothing)

    135x10
    225x5
    315x5
    365x2
    375x2
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  7. #57
    Senior Member littleman19's Avatar
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    Saturday- ME Bench

    Bench (first time using shirt)

    45x20
    95x5
    135x3
    155x3
    185x2

    Put on F6 (this sucked and took a lot of work- thank God i had my friend helping)

    3-Board
    205x1
    2-Board
    225x1
    1-Board
    240x1
    Full-No Boards
    255x1 (PR+30 touch-flew up)
    270x1 (PR+45 touch-good grove, very smooth)
    285x1 (PR+60 touch- little stalling about half way up, then blew up the lockout)

    Shirt off

    205x3
    205x3

    WOOHHHHH I LOVED THE SHIRT! Weird at first, but I picked up on it quick. Now I just need to practice more and start tweaking the sleaves, chest and back to get the most out of it....Ooo, and it left some nice little scares

    Skull Crushers

    95x10
    105x8
    105x8
    105x8

    DB Rolling Extensions w/ mini-bands

    55sx10
    55sx10
    55sx10 (wehh those mini-bands make you work)

    Tricep Pressdown w/ each set followed directly by medicine ball tricept slams

    85x8
    85x8
    85x8
    Last edited by littleman19; 04-29-2008 at 10:34 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  8. #58
    Westside Bencher Travis Bell's Avatar
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    Wow, Im impressed at how quickly you got the hang of it. Very good work.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

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    *Westside Barbell Certified Gym

  9. #59
    Senior Member littleman19's Avatar
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    Quote Originally Posted by Travis Bell View Post
    Wow, Im impressed at how quickly you got the hang of it. Very good work.
    haha thanks. i just kind of followed the groove of the shirt. it was kind of like going from a regular bench at the top with elbows out, to a close grip bench at the bottom with elbows in. the arms naturally made me touch lower down my torso, about upper abs section, as people directed. also by lifting my head up as the bar went down to see if it touched made it alot easier to touch.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  10. #60
    Magically Delicious redFury's Avatar
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    Awesome Bench PR man!! Congrats!
    - rEDfURY
    Powerlifting since Sept 2006
    My PL Training Journal

    Philippians 4:13

    "To give anything less that your best is to sacrifice the gift" - Pre

  11. #61
    Senior Member littleman19's Avatar
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    Quote Originally Posted by redFury View Post
    Awesome Bench PR man!! Congrats!
    thanks red
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  12. #62
    Senior Member littleman19's Avatar
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    169
    Sunday-Back

    Face-Pulls

    50x10
    70x10
    100x10
    130x10 (had to start propping my foot on a chair for weight above 100 because the weight was just swallowing me in)
    150x20
    150x20
    150x18
    100x30

    Chest Supported Row

    160x12
    170x8
    170x7
    160x9

    H-Rolls

    25sx10
    30sx10
    30sx10

    Seated Bench Grip Rows (figured using a bench width grip with an extra ached back would stimulate and help with touching in the bench shirt)

    120x7
    110x10
    110x10

    Weighted Chins

    45x8
    45x7

    DB Lateral Raises suppersetted with mini-bandpull aparts (no rest)

    25sx15
    20sx15
    15sx15

    Rotator Cuff Stuff (Red inspired me to start doing prehab stuff )
    Last edited by littleman19; 04-27-2008 at 02:22 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  13. #63
    Senior Member littleman19's Avatar
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    Monday- Legs

    Hack Squat Machine

    135x8
    225x8
    315x6
    365x4
    405x3
    495x2
    315x25 (wehhh couldn't walk for a bit after this)

    Laying Single Leg Leg Curls

    Mini-band Leg Curls

    Leg Extensions

    Ab Stuff
    Last edited by littleman19; 04-28-2008 at 04:15 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  14. #64
    Senior Member littleman19's Avatar
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    Tuesday- DE Bench

    Bench w/ mini bands (3 grips-first time using mini bands, loved them. really teach you to explode to overcome the sticking point at the end)

    45x20
    95x5
    115x3
    115x3
    115x3
    115x3
    115x3
    115x3
    125x3
    125x3
    125x3

    Rack Locked Out (~4in above chest)

    205x1
    225x1
    235x1
    245x1
    255xmiss

    DB Pullovers

    75x12
    85x12
    90x11
    95x8

    Weighted Dips (leaning forward to work chest more) w/ each set directly followed by medicine ball tricep slams

    100x5
    100x5
    100x5

    Tricep Pressdown suppersetted w/ cable crossovers (no rest)

    85x7
    85x7
    85x5
    70x12
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  15. #65
    Senior Member littleman19's Avatar
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    Wednesday- Heavy Back w/ Lots of Volume

    T-Bar Row (35lb plates)

    2plx10
    3plx10
    4plbx12
    4pl+10lbx12
    4pl+20lbx10
    5plx9

    Super Pulldowns

    100x15 @ 70* (degree angle)
    130x15 @ 70*
    150x10 @ 70*
    120x10 @ 40*
    130x10 @ 40*

    Chest Supported Rows

    150x10
    160x10
    170x8

    1-Arm DB Rows

    80x10/80x10
    85x10/85x10

    Wide-grip Pulldowns

    140x10
    140x10
    140x10

    Seated Rows

    Drop set:
    140x10
    120x8
    100xfailure

    H-Rolls suppersetted with Arnold Press (little to no rest)

    20sx20 / 50sx14
    20sx20 / 50sx13
    20sx20 / 50sx12

    DB High Shrugs (1 sec hold at top)

    70sx15
    70sx15

    Rotator Cuff stuff
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  16. #66
    Senior Member littleman19's Avatar
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    Thursday- Deadlift

    Sumo-Deadlift (belt only)

    135x5
    225x5
    305x1
    325x1
    345x1
    365x1 (video)
    375x1 (camera fell over while i was setting up. smooth rep, about the same speed as 365)

    I think I'm good for ~405 but I don't want to completely max out with my *****ed up back

    365x1 Video

    Video


    http://www.youtube.com/watch?v=hO935Pvnmao


    Hack Squat Machine

    225x12
    315x12
    375x12
    415x12

    Leg Curl, Mini-band, and Ab Stuff
    Last edited by littleman19; 05-19-2008 at 04:10 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  17. #67
    student of the game Runty's Avatar
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    Location
    Milwaukee, WI
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    Damn, that weight flew up. You're a strong guy with a ton of potential. Keep at it.
    "Fine, if I'm not allowed to light it on fire, can my imaginary friend?"

  18. #68
    Senior Member littleman19's Avatar
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    Quote Originally Posted by Runty View Post
    Damn, that weight flew up. You're a strong guy with a ton of potential. Keep at it.
    thanks man


    Saturday

    ME BENCH


    45x20
    95x4
    135x3
    175x1
    195x1

    Put on F6 (sucked, my buddy from last week couldn't make it so I had some other people trying to help me put it on. I was trying to get them to rotate the seams a little above me elbows but instead they were about an 1/2 inch below. Also, had 2 of them pulling down on the chest at once and they still couldn't get it as low as last week.)

    2 boards
    225x1
    1 board
    245x1
    no boards
    265x1 (touch)
    290x1 (touch- well this was supposed to be 295, but one of the guys accidently put a 5 on the right side instead of a 10. as i was pressing it up, the right side went very smooth and the left side was about 3 inches behind. the left spotter had to slightly help at the lockout so i'm not going to count it as a PR)

    3 board
    305x1 (PR- **** really poor form, decided to stop here)


    DB Bench

    60sx6
    75sx6
    90sx7 (PR +10)
    70sx22 (PR for reps)

    JM Presses (first time trying these trying to keep elbows higher than the bar at the bottom, really weird)

    65x10
    75x10
    85x10
    105x6

    Rolling DB Extensions w/ mini bands

    60sx5
    60sx5
    60sx4
    no mini bands
    60sx8

    Pushdowns suppersetted w/ medicine ball tricep slams (no rest)

    75x10 (completely shot)/ MB x10 reps
    70x7/ MB x10 reps
    60x9/ MB x10 reps
    Last edited by littleman19; 05-03-2008 at 11:38 AM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  19. #69
    Senior Member littleman19's Avatar
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    Sunday- Back and Shoulders

    T-Bar Row (45lb plates)

    1plx10
    2plx10
    3plbx10
    4pl10
    4pl+25x7

    DB Arnold Pres

    50x8
    65x13

    1-Arm DB Row

    80x10/80x10
    85x10/85x10
    90x12/90x12

    Machine Shoulder Press

    245x8
    245x8
    245x7
    225x12

    Machine Chest Supported Row \

    225x30 (10-10-10 three different grips)
    245x30 (10-10-10 three different grips)
    265x21 (10-8-3 three different grips, i was dead when i got to to the last grip)

    DB Lateral Raises (slow, pinching at the top)

    Drop set:
    25sxtill failure
    20sxtill failure
    15sxtill failure

    Hang Snatch (wow haven't done these in almost a year)

    40x5
    50x3
    60x3
    70x3
    80x3
    90x3 (didn't have arms completely locked at the top and had to press a little for the 2nd and 3rd reps)
    Last edited by littleman19; 05-04-2008 at 01:56 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  20. #70
    Senior Member littleman19's Avatar
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    Monday- Leg

    Overhead Squat (I don't think I'm supposed to do these w/ my back, but I got a sudden urge to so I did and kept it light)

    45x5
    95x5
    115x5
    135x10

    Hack Squat Machine

    225x10
    315x10
    405x8
    495x6
    405x20

    Bulgarian Split Squats (leg burning, couldn't walk after this. felt like throwing up...but that just means they work )

    Left: 45sx30 / Right: 45sx30

    Leg Curl and Ab Stuff
    Last edited by littleman19; 05-05-2008 at 01:00 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  21. #71
    Senior Member littleman19's Avatar
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    Tuesday- DE Bench

    Bench w/ mini bands (3 grips)


    45x20
    95x5
    115x3
    115x3
    115x3
    125x3
    125x3
    125x3
    125x3
    125x3
    125x3
    Remove Bands
    145x25 (just wanted to see how many reps I could hit benching my bodyweight)

    JM Presses

    95x10
    115x8
    125x6
    135x5 (cheated a little on the last rep by flaring my elbows out at the top)

    Rolling Tricep Extensions w/ mini bands

    50sx8 then quickly drop mini bands and 50sx8
    50sx7 then quickly drop mini bands and 50sx8

    DB Pullovers


    80x12
    85x10
    90x8

    Tricep mini band pressdown (threw the 2 bands over a pull up bar and grabbed one with each band) suppersetted w/ medicine ball tricep slams- didn't really count reps but both exercise were less than 10 reps each. focused mainly on explosive strength and overcoming the tension in the mini bands and releasing the ball at the maximum force right as I let go.
    Last edited by littleman19; 05-07-2008 at 05:26 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  22. #72
    Senior Member littleman19's Avatar
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    169
    Thursday- Shoulders and Back

    DB Shoulder Press

    30sx10
    50sx10
    65sx11
    65sx10
    65sx10
    70sx8

    Machine Shoulder Press

    190x8
    190x8
    Drop set:
    190x8
    140x8
    90x10

    Close-grip Lat-Pull downs suppersetted w/ mini band pull aparts

    140x15
    160x15
    170x12
    180x10
    190x8

    Light-Hand Clean (just having fun, really easy)

    60x5
    80x5
    100x5

    DB Lateral Raises supsetted with Front-raises

    RC Stuff
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  23. #73
    Senior Member littleman19's Avatar
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    Went to the doctor to get a shot because in two weeks I'm leaving to India for a month to go help out an orphanage. The doctor decided to give me 3 other shots in addition to that one because I was a little behind. I got 2 in each arm so my upper arms were sore as hell today. Didn't think I'd be able to work out today, but I slabbed on some iceyhot and sucked it up. Today ended up going very well

    Saturday- ME BENCH

    Floor Press (legs laying flat)

    45x10
    95x5
    135x5
    175x4
    205x1
    225x1 (PR +10)
    230x1 (PR +15)

    Bench w/ Mini Bands (wrapped around 2 dumbells on each side to increase tension, ~70-80lb at top ~30-40 at bottom)

    135x1
    155x1
    175x1 (PR)

    Bench

    205x1
    225x1 (Completely blew up this rep)
    230x1 (PR +5, didn't get as good as an explosion from the bottom so i stalled a little off my chest, but i fought hard and got the rep )

    DB Rolling Extensions w/ mini band w/ drop set into straight weight

    Band: 55sx12, drop band 55sx11
    Band: 55sc8, drop band 55sx6 (my arms were dead)

    Mini Band Pressdowns (2 bands, one per arm)

    ~20 reps- just working on exploding
    Last edited by littleman19; 05-10-2008 at 11:54 AM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  24. #74
    Senior Member littleman19's Avatar
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    169
    Really tired, OK workout. only got about 9 hours of sleep in the past 48 hours and didn't get all my meals in today because i was rushing to write a paper and get it in for class on time.

    Tuesday- DE Bench

    Bench w/ mini bands (3 grips)

    45x20
    95x5
    115x3
    115x3
    115x3
    115x3
    115x3
    115x3
    125x3
    125x3
    125x3

    3 Board Press

    205x3
    225x3
    245x1

    DB Floor Presses

    65x6
    80x6
    90x6

    Rolling Tricep Extensions w/ monster mini bands

    45sx10
    45sx10

    Skull Crushers

    95x12
    105x8
    105x8

    Mini-Band Pressdowns and Medicine Ball stuff
    Last edited by littleman19; 05-13-2008 at 05:24 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  25. #75
    Senior Member littleman19's Avatar
    Join Date
    Feb 2008
    Posts
    169
    Thursday- Back

    Rack Pull (~2 inches below knees)

    135x5
    225x5
    315x3
    375x1
    405x1
    455x1 (PR +40, back was feeling good. figured i'd go a little heavier than usual)

    T-Bar Row (45lb plates

    3ppx10
    4pp10
    5ppx6

    1-Arm DB Row

    80x10/80x10
    90x10/90x10
    100x10/100x10

    H-Rolls

    25sx20
    25sx20
    25sx20

    Machine Chest Supported Row

    180x12
    230x12
    270x12

    DB Lateral Raises w/ 25s suppersetted with frontal plate raises w/ 45
    Last edited by littleman19; 05-14-2008 at 08:27 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

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