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4/1/2008 3:48:52 PM -
Last 3 Workouts
3-27 bench work
3-29 assistance
3-31 bench work

3-27-08 bench work//im trying a new routine benching once per week or every 5 days or so going fairly heavy and doing more full rep work 3-4 movements and out

Flat Bench
135/225/315 x 10 warmup
405 x 10
455 x 10
500 x 5
545 x 3
585 x 3


Hammer Strength Declines
2 plates x 10 x 2
4 plates x 10 x 3


Incline Dumbells
80s x 10
100s x 10
120s x 10
140s x 10
150s x 5


20 minutes treadmill




3-29-08 Assistance

Lat Pulls
3/4 stack x 10 x 2
stack x 10 x 3

T-bar rows
2 plates x 10 x 2
3 x 10 x 1
4 x 10 x 1
5 x 10 x 2

Hammer Strength Millitary
2 plates x 10 x 2 warmup
4 plates x 10 x 3


Side Lateralls machine
medium weight x 10 x 4

Hammer Strength Preecher curls
1 arms 1 plate x 10 x 2 warmup
2 plates x 10 x 1
2 plates plus 25 x 10 x 1
3 plates x 5 x 2 pr

Machine Preecher curls 21's
4 sets medium weight till near vomiting

Coach X Presses
medium weight x 10 x 5


Cable Pushdowns
stack x 15 x 4


20 minutes treadmill slow crawl


3-31 Bench Work
Again trying to do more full reps trying to up my work set poundage each time


Flat Bench

135-315 x 10 warmup
405 x 5
495 x 5
545 x 5
585 x 5
605 x 3//added 2 board 635 x 3 675 x 3


Incline Bench

225 x 10
315 x 10
405 x 10
495 x 5 x 2

Cable crossovers
medium weight x 10 x 5


this routine is going pretty well doing 3 exercises for chest i can really blast it then do assistance 1-2 days later i think ill keep doing this for a while // if i can get my 3's up to 650 or so full reps and my 2 boards around 725-750 im pretty confident ill be able to hit 700 or so sometime july or august well see




,
Travis Rogers


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