|
Post by Marty Queen on Dec 10, 2006 19:08:25 GMT -5
Nice bench workout and welcome to the boards!!
|
|
|
Post by firemanigor46 on Dec 11, 2006 10:36:00 GMT -5
thanks marty
|
|
|
Post by Joey Smith on Dec 11, 2006 22:29:06 GMT -5
Good work bro....
|
|
|
Post by firemanigor46 on Dec 12, 2006 14:32:20 GMT -5
thanks bro my goal is to bench 400 this year or 2007. Im gona get it. Its just gonna take some work
|
|
|
Post by firemanigor46 on Dec 12, 2006 22:32:33 GMT -5
SPEED BENCH
ROTATOR WORK BAR- 15 95 - 2 X 8 135- 1 X 5 160-9 X 3
DECLINE DB RESS 50'S- 3 X 8
FLAT BENCH TRICEP EXT 20'S- 3 X 8
DB SHRUGS 70'S- 3 X 8
LAT PULL DOWNS 130- 3 X 8
CHEST ROWS 45- 3 X 8
BEHIND THE NCK SHOULDER PRESS 115- 3 X 8
REAR DELT MACHINE 55- 3 X 8
|
|
|
Post by firemanigor46 on Jan 2, 2007 17:45:35 GMT -5
ME DL
DEADLFT- RAW 135- 2 X 8 225-1 X 5 315-1 X 3 405- 1 X 2 455- 1 X 1 475- 1 X 1 500- MISSED BELOW THE KNEES.
LAT PULL DOWNS 160- 3 X 8
SEATED ROWS 150- 3 X 8
CALF RAISES 225- 3 X 8
LEG CURLS 145- 3 X 8
NOT BAD FOR NOT PULLING IN A MONTH
|
|
|
Post by Bull on Jan 2, 2007 21:29:00 GMT -5
good work Chris. Are you coming to Winners saturday?
|
|
|
Post by firemanigor46 on Jan 3, 2007 16:25:06 GMT -5
SPEED BENC BAR- 15 135- 1 X 8 185- 1 X 5 225- 8 X 3
CLOSE GRIPS 250- 3 X 8
DECLINE BENCH 155- 3 X 8
TRICEP PRESS DOWNS 160- 3 X 8
STRAIGHT BAR SHRUGS 225- 2 X 8
DB SHRUGS 75'S- 2 X8
AB WORK 30 MINUTES
|
|
|
Post by firemanigor46 on Jan 5, 2007 14:54:36 GMT -5
Speed Squat/Deadlift
Squat 135-8 225-5 315- 8 x 3
Rack Pulls 135- 3 225- 3 315- 3 405- 2 495-1
Good Morning's 135-3 x8 Leg curls 70 3 x 8
|
|
|
Post by firemanigor46 on Jan 6, 2007 19:51:09 GMT -5
ME BENCH lion Ox with db's 10's- 2 x 8
Bench Bar- 15 135- 8 225- 5 250- 1 off 1 board 275-2 off 1 board
add katan shirt 315-1 330-1
close grips 225- 3 x8 off 3 boards
iso laterial rows 140- 3 x 8
lat pull downs 140- 3 x8
press downs 150- 3 x 8
Real good day on the bench. gotta save something for Mocksville
|
|