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5/24/2007 9:44:30 AM -
LAST 2 WORKOUTS
SUNDAY 5-20-07
WEDNESDAY 5-23-07

5-20-07

3 Boards
Warmup
405 x 10
495 x 10
585 x 5
675 x 3

Fat Bar Close Grips/High Boards
225 x 15
315 x 15
405 x 10
495 x 10

Hammer Strength Lat Pulls
4 x 15 medium weight

Medium Band Push Downs
4 x 25

Curls/Cable
4 x 15 Medium Weight


5-23-07

Raw Bench

Warmup Bar x 15 / 135 x 15 /225 x 10 /315 x 10

405 x 15
495 x 10
585 x 3 Shoulder aching like a bitch so didnt go any heavier

Safety squat bar tricep extensions
135 x 15
225 x 15
315 x 10
405 x 10

Face pulls
3/4 stack x 10 x 3

Darts
50's x 10
75 ' x 10
100's x 10
130's x 10

Bicep curls with kettle ball
40's x 10
50's x 10 x 3

One arm tricep pushdowns
Medium weight x 20 x 4

Reverse hypers
light x 10 x 3

My raw strength is getting back to normal I will start doing shirt work once a week now


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