4/19
Chest/Biceps...new program credited to the person who gave it to me, varied a bit (aimed at getting strength up)
Flat Bench-135x8, 185x6, 185x6....slow controlled reps, pause at bottom
Incline Bench-135x5, 175x3, 185x2, 175x3....same form
Peck Deck-3x70x8 reps
BB curls-45x12, 65x8, 65x8, 65x8 reps....each rep from dead stop, full extension
Hammer curls-3x30'sx8 reps....dead stop after each rep
Machine 21's-3x50
4/20
Back (no more straps)
Weighted Chins-180+25lber...8 reps, 7 reps, 6 reps...needs alot of work but no straps so grip will get better
Cleans (each rep from floor)-95x8, 135x5, 145x5
DB rows-80x8, 80x8, 80x8
Pulley Rows-100x8, 110x6, 120x8 (last 2 reps had a bit of a swing, grip went at the end)
4/21
DB press-40x8, 50x8, 55x8....all the way down and up
Wide upright rows-65x8, 85x8, 105x8
Upright rows-65x8, 85x8, 85x6
CG bench (speed work)-135x5, 145x5, 145x5
Skullcrushers (slow reps)-65x8, 75x8, 75x8
weighted Dips (25 pounds added)-3x8reps
Pushdown-3x100 lbs