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11/13/2008 2:43:34 PM -
11-11 BACK AND BI'S
11-13 BENCH WORK

11-11-08

45 minutes of pleasure and out the door. I seem to respond better to quick heavy back workouts and im starting to really reep the benefits in my overall upper body strength.

T-Bar Rows Chest Supported
45 x 15
90 x 10
135 x 10
180 x 10
225 x 10
270 x 5 x 2
Drop Set 225 down no rest
225 x 5 // 180 x 10 all the way dow to 1 plate


Seated Lat Pulls Close grip
medium stack x 15 x 2
3/4 stack x 10
full stack x 10

Hammer Strength low Rows//1Arm
medium weight x 10 x 4 each

leg Press
medium weight x 25 x 3

leg curls and extensions

3 sets each medium weight



Did about 15 minutes of stretching afterward then when I got home another 10 muinutes on the inversion table.


will bench again tonight 11-13






,
Travis Rogers


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