8/11/13 Back and biceps
Assisted pull up 3x10
Jump and hold pull up 3
Lat pulldown- 10x175lbs, 8x165lbs, 10x165lbs
Rope curls-15x33lbs, 15x33lbs
Star trac rows-3 sets 15x35lbs each side
Straight bar curls- 10x50lbs, 6x60lbs, 10x50lbs
Alternating DB curls- 10eachx20lbs, 10eachx20lbs
8/12/13 Chest and triceps
Incline BB press-15x125lbs, 15x125, 13x125
Flat BB press- 13x135, 12x135, 10x135
Skull crushers- 3 sets 10x 70lbs
Cable fly- 2 sets low 15x30, 2 sets high 10x15
Tri pushdown- 15x71lbs, 12x71
Rope pushdown- 2 sets 15x44
8/13/13 Legs and shoulders
Seated curl- 4 sets 15x90lbs
Superset with
Extension- 4 sets 15x110lbs
Abduction-15x90, 20x100, 20x110, 20x120
Tri set with
Adduction- 15x90, 20x100, 20x110, 20x120
And tri set with
Calf raises-20x30, 20x40, 20x50, 20x50, 20x50
Machine shoulder press- 15x70, 15x80, 6x90
Hack squat-15x90, 15x90, 15x140
Superset with
Squat- 15x95, 15x115, 10x115
Front raise- 2 sets 15x10
Tri set with
Side raise- 2 sets 15x10
And tri set with
Straight leg dead lifts- 2 sets 15x80lbs
8/14/13 OFF DAY and sleeve work
8/15/13 off for healing of tattoo
8/16/13 Back and biceps(took it easy because of arm)
Pull up assisted- 3 sets of 10
Superset with
Straight bar curl-15x45, 12x55, 12x55, 12x55
Startrac high row-15x45, 15x45, 12x45
Bent over rows-15x70, 15x70, 15x70
Startrac lat pulldown-15x110, 15x140
Superset with
Decline curls- 15each arm x15lbs, 15 each arm x20lbs
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