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4/11/2008 7:33:08 AM -
last 2 workouts

Sorry i havent posted for a week ive been moving and had to take most of the week off also the fucking lovely arm issues are showing there evil face again not as bad but still sucks balls



4-7-08 Bench Work

Flat bench
135-315 x 10 warmup
405 x 10
455 x 10
500 x 5
545 x 5
585 x 3 x 3
650 x 1 pretty easy single


Incline bench
225 x 10 x 2
315 x 10 x 2
405 x 10
455 x 5 x 2


Decline Hammers
2 plates x 15 x 2
3 plates x 15 x 2
4 plates x 15 x 1


Peck Deck
medium weight x 25 x 3



Im getting a lot out of this 1 day per week bench routine its the way i trained back in the day and it seems to be effective//I would strongly recomend the apt wrist wraps Mr.Filth/wendler sent me 2 pair and they are fucking awesome






4-10-08 Assistance work

Hammer Strength Low Lat Pulls
1 plate x 15 x 2 warmup
2 plates x 15 x 2
3 plates x 15 x 2
4 plates x 10 x 1
never did these before very similar to dumbell rows

T-Bar Rows
2 plates x 10
3 plates x 10
4 x 10
5 x 10


Face Pulls
medium weight x 15 x 4


Hammer Strenght Preecher Curls/1 arms

1 plate x 15
2 plates x 10 x 3
3 plates x 5 x 2
2 plates x 10


Hammer Curls//Dumbell
40's x 10 x 2
50's x 10 x 1
60's x 10

Tate Presses
135 x 15
225 x 15
315 x 10 x 3
405 x 3 ouch not thee best idea ive ever had


Coach X presses
2 plates per side x 15 x 3 1 arms
3 plates x 10 x 2


Cable Pushdowns
stack x 15 x 4

15 minutes cardio//elyptcl//whatever the fuck you call it ///see ya




,
Travis Rogers


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