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11/7/2005 - Mike
Shoulders & Tri's

I'm back. I apologize for not posting to those who follow my training. Work has been hell as of late, along with a death in the family, having a colonoscopy and just not eating right, my training has been in the shitter even more so than what it has been. My bodyweight dropped down to a pukey 307 and I felt like one big atrophied glob of shit. I have rebounded some though and feel pretty good, hovering around 314 or so.

My training is going to be a three day routine, hitting each muscle group just once a week. I'll do this until I get my wife prego and then it will be balls to the wall training for a meet.

Here's what I did today...

Close Grip Bench (off a 2 board)
bar x a bunch
95x10
135x10
225x5
315x5
365x5
395x5
425x3

Front Presses
135x5
225x5
275x5
295x5

Dips
bw x8
45x8
90x6

Pushdowns w/mini band added
3sets of 12

Rear Delt Work w/mini band
3sets of 12

Hanging Leg Raises
3sets of 20

Incline Situps
2sets of 15




,
Mike Ruggiera


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