2/16/16
trap bar deadlifts
335 x 8
315 x 10
295 x 10
275 x 10
glute ham raise
4 sets of 10
trap bar deadlifts
335 x 8
315 x 10
295 x 10
275 x 10
glute ham raise
4 sets of 10
-
Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
Finally think I'm respectable enough to post again!
- Thread starter Stewart14
- Start date
2/17/16
pendlay rows
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
chinups
5
5
5
5
5
5
5
5
5
5
pendlay rows
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
chinups
5
5
5
5
5
5
5
5
5
5
2/19/16
bench press
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5
dips
30 x 5
30 x 5
30 x 5
30 x 5
30 x 5
30 x 5
30 x 5
30 x 5
bench press
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5
dips
30 x 5
30 x 5
30 x 5
30 x 5
30 x 5
30 x 5
30 x 5
30 x 5
2/20/16
squats
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
squats
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5
2/22/16
pendlay rows
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4
neutral grip chinups
5 x 4
5 x 4
5 x 4
5 x 4
5 x 4
5 x 4
5 x 4
5 x 4
ez bar curls
97.5 x 4
97.5 x 4
97.5 x 4
97.5 x 4
97.5 x 4
97.5 x 4
97.5 x 4
97.5 x 4
pendlay rows
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4
190 x 4
neutral grip chinups
5 x 4
5 x 4
5 x 4
5 x 4
5 x 4
5 x 4
5 x 4
5 x 4
ez bar curls
97.5 x 4
97.5 x 4
97.5 x 4
97.5 x 4
97.5 x 4
97.5 x 4
97.5 x 4
97.5 x 4
2/24/16
bench press
245 x 8
230 x 8
215 x 9
200 x 9
high incline press
190 x 8
175 x 8
165 x 8
155 x 8
dips
40 x 9
25 x 10
10 x 10
bw x 10
bench press
245 x 8
230 x 8
215 x 9
200 x 9
high incline press
190 x 8
175 x 8
165 x 8
155 x 8
dips
40 x 9
25 x 10
10 x 10
bw x 10
2/27/16
pendlay rows
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6
neutral grip pull-ups
6
6
6
6
6
6
ez bar curls
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
pendlay rows
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6
neutral grip pull-ups
6
6
6
6
6
6
ez bar curls
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
2/28/16
low incline bench press
230 x 6
230 x 6
230 x 6
230 x 6
230 x 6
230 x 6
dips
30 x 6
30 x 6
30 x 6
30 x 6
30 x 6
30 x 6
side laterals
20 x 6
20 x 6
20 x 6
20 x 6
20 x 6
20 x 6
low incline bench press
230 x 6
230 x 6
230 x 6
230 x 6
230 x 6
230 x 6
dips
30 x 6
30 x 6
30 x 6
30 x 6
30 x 6
30 x 6
side laterals
20 x 6
20 x 6
20 x 6
20 x 6
20 x 6
20 x 6
3/1/16
trap bar deadlifts
260 x 5
300 x 5
340 x 8
340 x 8
300 x 8
300 x 8
300 x 8
chinups
8
8
8
8
8
trap bar deadlifts
260 x 5
300 x 5
340 x 8
340 x 8
300 x 8
300 x 8
300 x 8
chinups
8
8
8
8
8
3/2/16
high incline press
175 x 8
175 x 8
175 x 8
175 x 8
175 x 8
db rows
95 x 8
95 x 8
95 x 8
95 x 8
95 x 8
pushups
25
16
15
15
15
high incline press
175 x 8
175 x 8
175 x 8
175 x 8
175 x 8
db rows
95 x 8
95 x 8
95 x 8
95 x 8
95 x 8
pushups
25
16
15
15
15
3/3/16
hang cleans
105 x 5
120 x 5
135 x 10
135 x 5
130 x 10
120 x 10
110 x 10
db curls
52.5 x 8
50 x 10
45 x 10
42.5 x 10
hang cleans
105 x 5
120 x 5
135 x 10
135 x 5
130 x 10
120 x 10
110 x 10
db curls
52.5 x 8
50 x 10
45 x 10
42.5 x 10
Big news is coming!
oh?? do tell!
3/5/16
bench press
180 x 5
205 x 5
235 x 8
235 x 6
220 x 9
205 x 10
195 x 10
high incline press
185 x 8
175 x 9
160 x 10
150 x 10
light tricep push downs for elbow rehab
3 sets
bench press
180 x 5
205 x 5
235 x 8
235 x 6
220 x 9
205 x 10
195 x 10
high incline press
185 x 8
175 x 9
160 x 10
150 x 10
light tricep push downs for elbow rehab
3 sets
3/6/16
trap bar deadlifts
280 x 3
320 x 3
360 x 8
320 x 10
300 x 10
280 x 10
trap bar deadlifts
280 x 3
320 x 3
360 x 8
320 x 10
300 x 10
280 x 10
3/8/16
pendlay rows
150 x 5
175 x 5
195 x 9
195 x 6
185 x 10
175 x 10
160 x 10
neutral grip pulldowns
150 x 9
140 x 9
130 x 10
120 x 10
db curls
52.5 x 10
50 x 10
45 x 10
pendlay rows
150 x 5
175 x 5
195 x 9
195 x 6
185 x 10
175 x 10
160 x 10
neutral grip pulldowns
150 x 9
140 x 9
130 x 10
120 x 10
db curls
52.5 x 10
50 x 10
45 x 10
1/9/16
bench press
195 x 3
220 x 3
250 x 6
250 x 4
220 x 9
205 x 10
195 x 10
180 x 10
high incline press
185 x 9
175 x 9
160 x 8
150 x 10
140 x 10
dips
12
12
12
12
bench press
195 x 3
220 x 3
250 x 6
250 x 4
220 x 9
205 x 10
195 x 10
180 x 10
high incline press
185 x 9
175 x 9
160 x 8
150 x 10
140 x 10
dips
12
12
12
12
3/10/16
squats
210 x 3
240 x 3
270 x 10
240 x 10
225 x 10
210 x 10
squats
210 x 3
240 x 3
270 x 10
240 x 10
225 x 10
210 x 10
3/12/16
deadlifts
230 x 5
265 x 5
300 x 10
300 x 5
265 x 10
230 x 10
squats
215 x 10
215 x 10
215 x 10
215 x 10
215 x 10
deadlifts
230 x 5
265 x 5
300 x 10
300 x 5
265 x 10
230 x 10
squats
215 x 10
215 x 10
215 x 10
215 x 10
215 x 10
3/14/16
bench press
170 x 5
200 x 5
225 x 10
225 x 5
200 x 10
170 x 10
close grip pulldowns
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
high incline press
140 x 10
140 x 10
140 x 10
140 x 10
140 x 10
I am in survival mode right now. trying to work around a lot of nagging issues. My whole right arm has issues, elbow and wrist. Im not one to take off, so I'd rather try things to just keep plugging along. I've lowered my push weights to help and I'm taking out things like curls which are bothering my wrist. I can still do squats and deadlifts, so if need be at least I can still keep up with those and probably not be too bad off.
bench press
170 x 5
200 x 5
225 x 10
225 x 5
200 x 10
170 x 10
close grip pulldowns
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
high incline press
140 x 10
140 x 10
140 x 10
140 x 10
140 x 10
I am in survival mode right now. trying to work around a lot of nagging issues. My whole right arm has issues, elbow and wrist. Im not one to take off, so I'd rather try things to just keep plugging along. I've lowered my push weights to help and I'm taking out things like curls which are bothering my wrist. I can still do squats and deadlifts, so if need be at least I can still keep up with those and probably not be too bad off.
3/16/16
squats
200 x 5
230 x 5
260 x 14
230 x 10
200 x 10
deadlifts
245 x 10
245 x 10
245 x 10
245 x 10
245 x 10
squats
200 x 5
230 x 5
260 x 14
230 x 10
200 x 10
deadlifts
245 x 10
245 x 10
245 x 10
245 x 10
245 x 10
3/18/16
high incline press
135 x 5
150 x 5
170 x 10
170 x 5
150 x 10
135 x 10
db rows
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
bench press
185 x 10
185 x 10
185 x 10
185 x 10
high incline press
135 x 5
150 x 5
170 x 10
170 x 5
150 x 10
135 x 10
db rows
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
bench press
185 x 10
185 x 10
185 x 10
185 x 10
3/20/16
deadlifts
245 x 3
280 x 3
315 x 10
280 x 10
245 x 10
230 x 10
230 x 10
230 x 10
*lighter one arm work for injured elbow
db rows
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
one arm pulldowns
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
db curls
40 x 10
40 x 10
40 x 10
40 x 10
deadlifts
245 x 3
280 x 3
315 x 10
280 x 10
245 x 10
230 x 10
230 x 10
230 x 10
*lighter one arm work for injured elbow
db rows
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
one arm pulldowns
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
db curls
40 x 10
40 x 10
40 x 10
40 x 10
3/21/16
bench press
185 x 3
210 x 3
240 x 6
240 x 4
210 x 9
200 x 10
185 x 10
high incline press
175 x 8
165 x 8
155 x 8
145 x 10
dips
12
12
12
12
bench press
185 x 3
210 x 3
240 x 6
240 x 4
210 x 9
200 x 10
185 x 10
high incline press
175 x 8
165 x 8
155 x 8
145 x 10
dips
12
12
12
12
3/23/16
deadlifts
265 x 5
300 x 3
335 x 7
280 x 10
265 x 10
safety bar squats
215 x 8
200 x 8
190 x 10
175 x 10
damn these are so tough compared to regular back squats
deadlifts
265 x 5
300 x 3
335 x 7
280 x 10
265 x 10
safety bar squats
215 x 8
200 x 8
190 x 10
175 x 10
damn these are so tough compared to regular back squats
3/24/16
Pendlay rows
185 x 10
175 x 10
160 x 10
160 x 10
Close grip pulldowns
150 x 10
140 x 9
130 x 10
120 x 10
DB curls
40 x 12
40 x 12
40 x 12
Pendlay rows
185 x 10
175 x 10
160 x 10
160 x 10
Close grip pulldowns
150 x 10
140 x 9
130 x 10
120 x 10
DB curls
40 x 12
40 x 12
40 x 12
3/26/16
bench press
200 x 5
225 x 3
250 x 5
210 x 10
200 x 10
185 x 10
high incline press
175 x 8
165 x 9
155 x 9
145 x 10
dips
17
15
15
bench press
200 x 5
225 x 3
250 x 5
210 x 10
200 x 10
185 x 10
high incline press
175 x 8
165 x 9
155 x 9
145 x 10
dips
17
15
15
3/27/16
squats
210 x 5
245 x 5
275 x 10
275 x 5
260 x 8
245 x 10
225 x 10
squats
210 x 5
245 x 5
275 x 10
275 x 5
260 x 8
245 x 10
225 x 10
Loving your work Stewie - haven't forgotten you mate. REDDOG has, the power has gone to his head.
3/28/16
pendlay rows
155 x 5
175 x 5
200 x 10
200 x 5
190 x 10
175 x 10
165 x 10
close grip pulldowns
150 x 9
145 x 10
135 x 10
125 x 10
ez bar curls
110 x 6
110 x 6
110 x 6
pendlay rows
155 x 5
175 x 5
200 x 10
200 x 5
190 x 10
175 x 10
165 x 10
close grip pulldowns
150 x 9
145 x 10
135 x 10
125 x 10
ez bar curls
110 x 6
110 x 6
110 x 6
