Overhead Press
95x10
135x2x6
155x3x3
135x7

Dips
BWx8
25x8
45x8
55x6-8

Incline DB Press
55x10
65x7/7/6

Pinwheel Curls
50x12+6+5 RP

Superset:
EZ Bar Overhead Triceps Ext
60x7/10/9

Standing DB Preacher Curl
30x7/6

Squat
95x10
135x10
155x8
185x8
225x3

Leg Press
270x12
360x10
450x8

45 Deg Back Hyperextension
BWx20
25x2x15

Barbell Rows
95x10
135x8
155x2x8
185x6
155x12

Chins-all the way up with total stretch at bottom exploding up
BWx5 << Pull-up
BWx10x6
65 reps

Wide-grip Lat Pulldown
75x4x12
light lat activation, slow, total range of motion

EZ Preacher Curls-wide grip
EZ+50x8/6/5/5

Incline DB Curls
30x8
20x3x12

Overhead Press
135x2x8
155x4/3/3-4
135x8

DB Bench Press
55x10
65x10
75x8
85x6-7

Dips
BWx10x10

Barbell Row
95x10
135x10
155x8
185x6
205x4
185x6/5

Chins
65 or 70 reps- mostly neutral grip

Hammer Strength High Row
2 plates per sidex5x10
one arm at a time, aside from the last 5 reps on last set
slow with stretch at top

Preacher Curl (wide)
EZ+50x9/8/6-7/6 i think i had that last set but not sure

Standing DB Curls
40x7
30x2 sets

Seated DB Press
50x10
60x2x8
70x2x6
75x4
70x5
60x?

Dips
BWx10
25x8
45x2x6
70x4
45x5
25x?

Incline DB Press
60x6/5/5-6
55x6
50x?

Friday, May14

Chins
60 reps

Seated Cable Rows
2-3 sets

Preacher Curl (wide and narrow grip)
EZ+50

Front Squat
95x8
135x8
155x6
185x5
205x2x3
225x2x2

Romanian Deadlift
135x10
185x8
225x2x6

45 Deg Back Extension
BWx15
25x2x15

Overhead Press
95x8
135x2x6
155x4
135x5
wow...that sucked

Dips
BWx10
25x6x5
25x10

Superset:
Cable Triceps Pushdowns
4 sets
Preacher Curl
EZ+25x8/9/10/8

Friday, May 7, 2010

Reverse-grip Barbell Rows
95x10
135x10
155x2x6
185x5
205x4
155x10

Chins
BWx8
BW+25x6x5
BWx2x6
50 reps

Pinwheel Curls
50x10+5+3 i think

Preacher Curls
EZ+50x9/7/7/7 i think
slow eccentric

Incline DB Curls
30x?
25x?
20x?

one set of cable curls 70x10

Monday or Tuesday I did front squat workout. See the past few...it was the same.

Overhead Press
95x8
135x2x6
155x5

DB Bench Press
55x10
65x10
75x8
85x6?

Dips
BWx5x10

Superset:
DB Curls
40x10/8/8
EZ Triceps Ext
60x3x10