continuation of my training. . .

[striker]

Day 2 week 66 --feb 20

EDT

squats @155lbsx10x10x10x6x6 x42reps
leg extension 10x4

EDT

single db triceps extension x10x7
db hammer curls x10x7

 

[striker]

Day 3 week 66 -feb 24

progression
DL@350lbsx2x3

EDT

pushpress @155lbsx5x5

pullups x5x5x5x3x3x3

 

[striker]

Day 1 week 67 --feb 25

EDT

bench@160lbsx10x3
incl db press x10x3

seated cable rows@90lbsx10x3
single db rows x10x2

 

[striker]

Day 2 week 67 --feb 27

EDT

squats@160lbsx10x10x10x6x6 42reps
leg curl@40lbs x10x5

EDT
DIps@BWx8x5
DB hammercurls @25lbsx10x5

 

[striker]

Day 3 week 67 --march 1

Deadlift - -DELOAD PHASE
210lbsx8x3

EDT
arnold press x 10x6
pullups @bwx5x6

 

[striker]

Day 1 week 68 -- march 3

EDT

db bench press @45lbsx12x10x10x10x10x10
incl db press @50lbsx10x3

 

[striker]

Day 2 week 68 -- march 5

EDT

Squats@165lbsx10x10x10x6x6 -x42reps
LEgcurls @45lbsx10x3

EDT

Dips@BWx8x8x8x8x8x6x6 -x52reps
bb curlsx10x7

 

[striker]

Day 3 week 68 --march 8

Deadlift - -DELOAD PHASE
230lbsx5x5

EDT
arnold press@35lbs x10x10x10x8x8x8 -x54reps
pullups @bwx5x6 -x30reps

 

[striker]

Day 1 week 69 -- march 10

EDT

db benchpress@45lbsx10x5
incl db press@50lbsx10x3

Chinups@BWx3x7

*********
bb rows 10x3

 

[striker]

Day 2 week 69 --march 12

EDT

squat@170lbsx8x8x8x8x8x6x6x6 =58reps

EDT

dips@bwx10x10x10x10x5x5 =50reps
bb curlsx10x5


*********

leg curl @50lbsx10x3

 

[striker]

Day 3 week 69 --march 15

Deadlift - -DELOAD PHASE
240lbsx3x5

EDT
arnold press@45lbsx6x7 -x42reps
pullups @bwx5x5x5x5x5x4x4 -x33reps

 

[striker]

Day 1 week 70 -- march 16

EDT

db bench press@50lbsx10x5
chinups@bwx4x7

******
inclined bb press x12x3
bb rows x10x3

 

[striker]

Day 2 week 70 - -march 18

EDT
squats @175lbsx10x10x10x6x6x6x6 -54reps

EDT
dips@bw+10lbsx10x10x5x5x5 -35reps
bb curlsx10x5

***
leg curlsx8x3

 

[striker]

Day 3 week 70 --march 23

Deadlift - -DELOAD PHASE
250lbsx3x5

EDT
arnold press@45lbsx6x6x6x6x6x5 -x35reps
pullups @bwx5x5x5x5x5x3 -x30rep

 

[striker]

Day 1 week 71 -- march 24

EDT

db benchpress@50lbsx10x5
incl bb press@95lbsx10x3

Chinups@BWx4x7

*********
bb rows 10x3

 

[striker]

Day 2 week 71 march 26

EDT
Squats @180lbsx10x10x10x6x6x6x5 -53reps

EDT
Dips @BW+10lbsx5x6
seated db curls x 10x6

***
Leg curls@80lbsx6x4

Day 3 week 71 march 29

DL@260lbsx3x5

EDT
Arnold PRess @50lbsx5x7
Pullups @BWx4x6

 

[striker]

Day 1 week 72 -- march 31

EDT

db benchpress@50lbsx12x5
incl bb press@100lbsx10x3

Chinups@BW+10lbsx3x3x3x2x2x2x2

*********
bb rows 12x4

 

[striker]

Day 2 week 72 april 2


EDT
Squats @185lbsx10x8x6x6x6xx6x6x5 =53 reps

EDT

Dips BW+20lbsx10x5x5x5x5x3 =33 reps
seated db curls @25lbsx8x6

 

[striker]

Day 3 week 72 april 5, 2008

DL@270lbsx3x5

EDT
Arnold PRess @50lbsx6x6 -36reps
Pullups @BWx5x6 +3 -33reps

 

[striker]

Day 1 week 73

Db bench press@50lbsx12x6
incl db press 12x2

chinups+10lbsx2x8

Day 2 week 73

Squats@190lbsx10x6x6x6x5x5x4x4 -46reps


Dips+30lbsx5x5x5x5x3 -23reps

seated db curls10x5


Day 3 week 73

DL@280x5x3

arnold press@50lbsx7x7x7x75x4x4 -49reps
pullupsx5x5x5x5x5x3 28reps

 

[striker]

Day 1 week 74 -- april 14

Bench press@65lbsx8x8x8x8x8x6x6 -52reps

chinups@+10lbsx3x3x3x3x2x2 18reps

 

[striker]

Day 2 week 74 -- april 16

squats@195lbsx10x6x6x6x6x3x3x3x3 46reps

EDT

dips+30lbsx6x5 -30reps
seated db curls +30lbsx6x5 30reps


Day 3 week 74 -- april 19

DL @290lbsx3x5

EDT
arnold press @50lbsx 8x8x8x5x5x5 39reps
pullups@bw x5x5x5x3x3 18reps

 

[striker]

Day 1 week 75 April 21

EDT

flat db press @65lbsx 9x9x8x8 x34reps
inclied bb press 10x8x8

chinups+10lbsx4x3x3x3x2x2x2 x19reps


Day 2 week 75
April 23

EDT
Squats@200lbsx8x8x6x6x5x5x5x3 43reps

lying french press 3x10
seated db outside curls 3x8



Day 3 week 75
April 26

Progression

DL@300lbsx3x3

EDT

DB press@50lbs x8x8x8x6x6x6 x42reps
pullups@BWx5x5 x25reps

 

[striker]

Day 1 week 76 April 28

EDT

flat db press @65lbsx 10x10x10x8x6 x44reps
inclied bb press 10x8x8

chinups+10lbsx4x4x3x3x3 x17reps


Day 2 week 76
April 30

EDT
Squats@205lbsx6x6x6x6x6x5x5x5x5 44reps

lying french press 3x10
seated db outside curls 3x8



Day 3 week 76
May3

Progression

DL@310lbsx3x3

EDT

DB press@50lbs x10x8x8x8x8x8 x50reps
pullups@BWx5x5x3x3x3 x19reps

 

[striker]

Day 1 week 77 May 5

EDT

inclinded db press@50lbsx 12x12x12x10x10x10 36reps
pullups +10lbs x4x4x4x4x3x3 25reps


Day 2 week 77 may 9

EDT

Squats@210lbsx6x6x6x6x5x3x3x3x3 41reps

db press (xreps)
10 + 7xreps
10 + 3xreps
7 -
5 -

Pullups x5x5x5x5x3x3x3x3 32reps

 

[striker]

Day 1 week 78 May 12

EDT

inclined db press@50lbsx 12x10x10x10x10 52reps
chinups+10lbsx4x4x4x3x3 18reps

declined db press
xreps:

12/8
12/8

Day 2 week 78 May 14

EDT

Squats@215lbsx6x6x5x5x5x3x3x3x 39reps



DB press @45lbs-35lbs drop set
10 - 8
10 - 8
8 - 8

 

[striker]

Day 1 week 79 May 19

EDT

incl db press@50lbsx 6x10

chinups+20lbsx7x2


declined bb press: xreps
12/8
12/8

bb rows: xreps
10/6
10/6
10/6

Day 2 week 79 May 21

EDT:
Squats@220lbsx5x5x3x3x3x3x3x3x2x2 -32reps


db press@50lbs-35lbs :drop set
8/10
8/10
6/8

LegCurl@90lbsx5x5

spidercurls :xreps
10/6
10/3
10/2

Day 3 week 79 May 24

DL@310lbsx3x3


lying french pressx4x12
standing db outsidecurls x3x10

 

[striker]

Day 1 week 80 MAY 25

EDT

incl db press@65lbsx6x7 -42reps
chinups wide grip -- x2x7 14reps

declined bb press x12x3

db rows @25lbsx12x3

 

[striker]

Day 2 week 80 MAY 27

EDT

Squats@225lbsx5x5x3x3x3x3x3x3x3 31reps

Dumbbell press -- drop set

8/8
8/8
6/8

side raises x 3x12

Legcurl@45x6x6

single db curls

10/6
10/6
10


Day 3 week 80 MAY 31

DL@320lbsx3x3

lying french curl x3x13
standing db curlsx3x10

 

[striker]

Day 1 week 81 jun2

EDT

incl. db press@65lbs 6x4
inclined bb press x 10x3

Chinups

bwx3x7


DB rows@30lbs x 10x3



Day 2 week 81 jun 4

EDT

Squats@230lbsx3x10

seated db press@45lbsx10x3

Leg curls@90lbsx 7x3



Day 3 week 81 jun 7

DL@320lbsx3x3

lying french curls 12x4
standing outside db curls@30lbsx12x3