cutemonkey here are my stats you wanted to see

[trueloveisheavy]

fffccds

 

[bjg]

Bench= 245 but goal is 270 by summer

Squat=320 but goal is 400 by summer

Incline= 210 but goal is 230 but summer

Power cleans= 210 but goal is 240 by summer

My curl routine is=
40= 15
45= 12
50= 8

Tricep routine is about the same. I go behind the head with a dumbell. I also do more lifts for my tris like dips and others. 3 sets 10 reps on everthing except dips I go till failure

Reverse curls=I do 55 pounds but I am going up to 60 on Monday. 3 sets 10 reps

Flat dumbell flies= I do 55 3 sets 10 reps

Inclined flies= 45 3 sets 10 reps

Leg curls=
110= 10 reps
120= 10 reps
130= 10 reps

Leg Extensions=
100= 10
110= 8
120= 6

Lat pulldowns=
130= 10
140= 10
150= 10

Um and I am probably forgetting some workouts but here are most of them.

for your triceps include some close grip bench superset these with triceps pulldowns ..it will get your bench stronger

 

[alan84]

Thanks for bringing back a 12 year old thread!!!!

 

[savalacad]

exactly,11 years old.