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9/18/2008 9:39:25 AM -
Last 2 Workouts
9-15 assistance
9-17 speed

9-15-08 Assistance Work

Bent Over Rows
135 x 15 x 2 warmup
225 x 10
275 x 10
315 x 5
405 x 5
I havent done these in 10 freekin years they were real foriegn feeling but I liked them

Millitary Press//Hammer Strength
2 sets of 20 with one plate per side //warmup
2 plates per side x 10
3 ///////////// x 10
4 //////////// x 10 x 2

I do all of my millitary work on either a machine or a plate loaded deal my shoulders need the break

Seated Face Pulls
medium weight x 10 x 2
stack x 5 x 3

Machine shruggs
stack x 10 x 4

Reverse Hypers
light x 10 x 4

enough for me

--------------------------------------------

9-17-08 Speed work

Bench
135-315 x 10 warmup
365 x 3 x 2
added 2 sets of chains per side
3 x 3
405 + 2 sets chains
4 sets of 3
500 no chains 2 board
2 sets of 3 moved the bar reall well

Close Grip 2 Boards
405 x 5 x 2
495 x 5 x 2
550 x 3 x 2

JM presses
225 x 10 x 3
315 x 5 x 2

Coach X Presses
medium weight x 10 x 4

Reverse Cable Push Downs 1 Arm
medium weight x 10 x 4

1 Arm preecher Curls Hammer Strength
1 plate x 10 x 2 warmup
2 plates x 10 x 2
3 plates x 5 x 1
drop set 3 plates x 5 2 plates x 5 1 plate x 10 each arm spent..........

feeling pretty good last few days my body weight is around 320 im fucking shredded. I need to stop procastinating and get the shirt on this weekend





MIKE HONCHO,


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