Squat
95x6
135x5
185x5
225x5
245x3
275x3x1
225x6

ab wheel roll outs

Friday, January 29, 2010

a) Overhead Press
work up to 175x2

b1) Chins
BWx6
BW+10x6
BW+25x5
BW+25x6
BW+25x6
BW+25x7
BWx12

b2) Dips
BWx8
25x8
35x8
45x8
70x6
70x6
BWx12 or so

c1)Preacher Curl (narrow)
EZ bar+50x10/9/9/8 or something like that

c2)Triceps Pushdown
60x12
70x10
80x9 or so