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3/19/2008 8:50:21 PM -
Assistance Work 3-17-08
Bench Work 3-19-08

Basic back/shoulder and light bi and tri work
Monday

Lat Pulls
medium weight x 10 x 3
Stack x 10 x 1

Reverse Hypers
no weight x 10 x 2
45 lbs x 10 x 1 90lbs x 10 x 2


Millitary presses/machine
Stack x 10 x 4

Side Lats
45's x 10 x 3
55's x 10 x 2


Concentration Curls
45's x 10 x 2/////50's x 10 x 2

Tricep pushdowns
Medium Weight x 25 x 3




Wednesday///Speed Bench//etc

Bench Work/Full reps

bar 135 225 315 x 10 warmup
405 x 3 x 2
455 x 3 x 1
495 x 3 x 2
545 x 3 x 1
585 x 3 x 1 moved the bar pretty good today last set was a tad slower but overall my bar speed is getting better


Tate Presses
135 x 10 x 2
225 x 10 x 3
315 x 10 x 1


Cable Crossovers
medium weight x 10 x 4

One Arm Push Downs

medium weight x 10 x 4

Face Pulls
medium weight x 10 x 4

Preecher curls/ez curl bar
75 lbs x 10 x 2
100 x 10 x 2
150 x 10 x 1

Not much arm pain today ive been using the metal forearm wraps the last few workouts and there helping with the numbness and pain later







,
Travis Rogers


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