Bent-over Rows
95x10
135x8
155x8
185x6
205x5
155x12

Chins
BW+10x5/5/5/5/5/5/5/5/5/8
53 reps

Reverse Curl
EZ+50x10/8/8
EZ+60x6
EZ+50x8 i think

Incline DB Curls
25x4x9

Chins
BWx8

Sunday, March 14, 2010
Upper Body
Bench
DB Bench
Dips
Reverse Curls
Rope Triceps Ext

Chins
BWx6
25x5-6
35x5
45x3
55x2/2/1 RP 15sec
45x3
BWx12/10

Seated Cable Rows
125x10 (U attachment...didnt like)
137x10
162x10
175x8

Reverse Curls
EZ+20x10
EZ+?x10
EZ+40x8-10
EZ+50x6-7
EZ+40x7

Incline DB Curls
30x7
25x3x7-8

Overhead Press
95x8
115x6
135x5
155x4
165x3x3
135x11

DB Bench
65x10
75x8-10
85x8
95x5

Dips
BWx8
25x8
35x8
45x7

Superset:
Rope Triceps Ext
50x8/9/9

Preacher Curl (narrow)
EZ bar+50x10/10/8



Monday
Smolov
225x4x9
And there is where my first smolov experiment ends.

Actually on Friday, March 5, 2010

Smolov

Squat
warm-up
245x10x3

Chins
BWx12

Smolov- Base Meso

Squat
95x8
135x5
185x5
205x3
230x7x5

Bench Press (speed work)
95x6
135x6x3

DB Bench Press
75x10
85x8
95x6

Smolov

Squat
215x5x7

Chins
BWx15/5/5/5/5