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10/13/2008 8:27:28 PM -
Assistance Work 10-10-08
M-E Bench Work 10-12-08

Did some assistance work friday night back/bi's/legs/ and light shoulders. I didnt do much during the week kinda resting my shoulders and arms


T-Bar Rows//non chest supported
1 plate x 10 x 2 warmup
2 plates x 10
3 plates x 10
4 plates x 10
5 plates x 10
6 plates x 5

Lat Pulls//Wide Grip
medium stack x 10 x 2
full stack x 10 x 3

1 Arm Preechers

medium weight x 10 x 4
heavy x 10 x 1
extra heavy x 5 x 1


Dumbell Concentration Curls
40 x 15 x 5 each arm

H-Rolls
20lb dumbells x 15 x 4


Machine Shruggs
stack x 15 x 4


Leg Press
medium weight x 20 x 3

extensions//leg curls
4 x 15 each medium weight



I was fucking smoked after the leg stuff im going to try and include at least that much leg work per week from now on



10-12-08 M-E Chest Work

bar//135//175//225 x 15
275 x 5//315 x 5//405 x 3 warmups
Heavy Singles to Chest

455 x 1
495 x 1
545 x 1
585 x 1
added 1 board with foam
635 x 1
added 2 board with foam
675 x 1
http://www.youtube.com/watch?v=k2UL9nLjlLM

took a shot at 725 the same way and ate it !!! next time its mine


JM Presses
135 x 15 x 2
225 x 10 x 2


Cable Crossovers
Medium weight x 25 x 3

Medium Band Push Downs
4 x 25 kneeling

thats all i had in me taklk to you soon







Boats And Hoes,
Travis Rogers


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