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11/28/2007 8:49:01 PM -
Last 4 Workouts
11-21/11-23/11-25 and 11-28

11-21-07

Raw 2 Boards
Warmup 135 x 10//225 x 10///315 x 5
405 x 5 Added 4 sets chains each side for work sets
405 x 3
495 x 3
585 x 3
635 x 3///675 x 1

Close Grips/Foam
315 x 4
405 x 5
495 x 5
585 x 5

Darts
100's x 10 x 4

Tri push downs
medium weight x 10 x 4

Thankyou good night my elbows fnnn hurt



11-23-07 Assistance

Pretty Quick In and out Ive got a bit of a sinus infection

T-Bar rows
90 x 10
135 x 10
180 x 10 224 x 10

Face Pulls
medium weight x 10 x 4

Hammer strength preecher curls 1 arm
45 x 10 //90 x 10 x 4

Side Lats medium weight x 10 x 4

Millitary Machine Presses
stack x 10 x 4

Leg Presses 4 x 10 medium weight



11-24-07
Speed Bench

135 x 15 225 x 10 315 x 10
Added 2 sets Chains each side
405 x 3 x 2 2 board
455 x 3 x 2 2 board
495 x 3 x 2 2 board

4 board Close Grips
405 x 5
455 x 5
495 x 5
585 x 5
675 x 3 felt light as hell


Coach X Presses
medium weight x 10 x 4


Band Pushdowns
x 15 x 4



11-28-07

Floor Presses
135 x 10
225 x 5//315 x 5
Adeed 4 sets chains
405 x 1
455 x 1
went up to 6 sets of chains
455 x 1 x 2
495 x 1 x 2

Floor Presses With Foam Close Grip//with chains///4 sets chains
405 x 5 x 2
455 x 5 x 2
495 x 3 x 1

Lat Pulls///Hammer Strength
3 x 10 medium weight

Seated Side Lats //Kettle Balls
40lbs x 10 x 3

Kettle Ball Curls
45 x 10 x 4 1 arms

Tricep Pushdowns
medium weight x 10 x 4 1 arm


Done were puting shirts on sunday its been about 4 months so who knows ill let you know whats doin




,
Travis Rogers


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