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11/19/2007 12:49:07 PM -
Last 3 Workouts 11-14 11-16 11-18

11-14-07 ME Bench

Warmup///bar x 25 /135 x 15 /225 x 10/315 x 10

3 Boards with 80 lbs of chains each side
405 x 3
495 x 3
585 x 3
675 x 3

Foam Presses Close Grip
405 x 5
455 x 5
495 x 5
585 x 5

Coach x Presses
medium weight x 10 x 4


Pushdowns
Heavy x 10 x 3

I was pretty spent so i wrapped it up//The foam presses as introduced to me by The World Famous Paull Childers were freekin awesome i would highly recomend them



11-16-07 Assistance Day/Back,Bi's,Shoulders,legs


Face Pulls

Heavy x 10 x 3


T-Bar Rows
135 x 10
180 x 10
270 x 5 x 2

Preecher Curls-EZ curl bar

90 x 10
105 x 10
140 x 10
90 x 20

Standing 1 Arm Cable Curls
4 x 10 medium weight

Machine Millitary Press
stack x 10 x 4

Side Lat Raises

machine medium weight x 10 x 3

Leg Press//Leg Extensions
medium weight x 10 x 3 each



11-18-07
Speed Day

Speed Bench
bar x 15 135 x 15 225 x 10
2 Boards with 2 sets chains per side

315 x 3 x 2
405 x 3 x 2
455 x 3 x 1
495 x 3 x 1

Safety Squat Bar Presses
225 x 5
315 x 5
405 x 5
495 x 5

Tricep Push Downs
Cable//medium weight x 10 x 4

kettle Ball Darts
80's x 10 x 3

Thats all fockers




,
Travis Rogers


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