Back to my old CNS training w/ revisions

[Lord_Suston]

Squats ATF:
135 x 15
225 x 12
315 x 6
225 x 10
Front squat
135 x 10
Front Lunges
135 x 5 each leg
Back Lunges
135 x 5 each Leg
Leg Ext:
160 x 12
160 x 10
100 x 18
Calf raises
100 x 15
150 x 15
200 x 15
250 x 15
250 x 15

Skipped a day cause I could barely movee.Pretty intense on the lunges, and the burn on leg extension was enough to make me see all sorts of weird stars, but the squats were pretty easy had a little trouble on the balance, but the weight was good. well time to rest I got to sprint tonight

 

[Lord_Suston]

Back/ bis
Wide-grip Chins:
Bw x 15
Bw+50lbs x 10
Bw x 10
Pull-ups palms facing me
Bw x 12
Bw x 10
Seated cable row:
210x 12
210x 12
255 x 12
255 x 12
Deads
135 x 6
225 x 6
315 x 6* real easy but didn't try more due to sore legs
Bent over rows 155 x 6
Alternating Seated curls
50 x 8 each arm
55 x 6 each arm
40 x 10
Dumbell Curls slow 4-4 cadence 1 sec pause on bottom
65 x 10
65 x 10 really burnt and hard to drive

 

[Lord_Suston]

Today I went to my school gym

155 x 12* warmup set
225 x 8
255 x 6 was pretty easy but needed a spot to get the proper form
205 x 10
Flat:
225 x 6
225 x 8 powerlifter grip
225 x 5

Dips
BW +60lbs x 10
BW +30 x 10
BW x 12

Seated dumbell french press
60 x 15
60x 12
60 x 10

Rope pushdowns
100 x 12
100 x 8

 

[Lord_Suston]

Military barbell press
95 x 12
135 x 12
155 x 6 *
165* x 6* went down in weight on these due to my tris being so sore from my chest and tri workout....
Dumbell press
70 x 10
70 x 10
75 x 8
went a little lighter to workout on explosice speed...
Reverse Flyes
25 x 12
30 x 12
30 x 12

Lateral Raises
30 x 10
30 x 10
25 x 12

Clean and jerk
185 x 4
185 x 4
225 x 1* failed on two attempts, got the last one

 

[Lord_Suston]

Squats ATF:
135 x 10
225 x 8
315 x 6* felt pretty good, from was real good this time
335 x 5 had a good spotter and felt strong
225 x 10
Front squat
155 x 10
Front Lunges
155 x 5 each leg
Leg Ext:
170 x 12
170 x 10
170 x 8
Calf raises
200 x 15
200 x 15

 

[Lord_Suston]

Back/ bis
Wide-grip Chins:
Bw x 15
Bw+70lbs x 6
Bw x 12
Pull-ups palms facing me
Bw x 12
Bw x 10
Seated cable row:
245 x 12
260 x 12
265 x 12
Deads
135 x 8
225 x 8
345 x 5*
225 x 8
Bent over rows
155 x 10
155 x 10
Alternating Seated curls
50 x 8 each arm
55 x 6 each arm
55 x 6 each arm
Standing Barbell Curl* slow cadence
75 x 10
75 x 10

 

[Lord_Suston]

155 x 12* warmup set
225 x 10
265 x 4*pr for me and was pretty light to boot
225 x 8
Flat:
225 x 6
225 x 8 powerlifter grip
225 x 8 bb grip

Dips shoulder start to hurt a little so I went light
BW x 12
BW x 12
BW x 12

Seated dumbell french press
65 x 15
65x 12
65 x 6