|
Post by thedave on Feb 2, 2008 15:15:18 GMT -5
Hello, I used to post on brutes metal rage forum awhile back under Filth. I pretty much stopped posting as much when I dedicated myself to high school football. But I wanted to rededicate myself to power lifting and I couldn't find the forum. So the first name that rang in my head was Joey Smith, and I googled. So I found this forum and hope that you guys can help me dedicate myself 100 percent and get stronger. Anyway I dead lifted today so here goes:
Ab (warm up)
Deads 135X10 185X5 225X5 275X5 305X5
Lat pulldowns 50X10 100X5 110X5 120X5 130X5 115X5
Romanian Deads 135X5 165X5 185X5 225X5 235X5
Torso Machine 4X10 5X10 6X10
Bent Over 1 Armed DB Rows 25X10 30X10 35X10
Upright rows 25X10 45X10 55X10 65X10
Well saturdays are my back day, I don't lift again until monday. I think my lats are week because the most I have ever done on late pull downs was 150X5 and that was a struggle. Any advice for strengthening the lat muscles would be appreciated.
|
|
|
Post by thedave on Feb 4, 2008 23:32:26 GMT -5
Rotator Cuff 4X12
Bench 135X10 155X5 175X5 195X3 205X5 185X10
DB Military Press 50'sX8 50'sX5 50'sX5
Overhead Rope Pulldowns 5X10 7X10 10X10
Abs
|
|
|
Post by thedave on Feb 5, 2008 20:43:51 GMT -5
Easy bicep work out tonight.
Barbell curls 45X10 55X5 65X5 75X5 85X5 90X4 75X5
Preacher Curls 45X10 65X10 75X10
DB Preacher Curls 10X10 15X10 20X10 15x10
Cable Curl 3X10 5X10 7X10
|
|
|
Post by Joey Smith on Feb 6, 2008 1:22:13 GMT -5
Great having you on board bro....look forward to reading your shit....
|
|
|
Post by thedave on Feb 6, 2008 17:39:06 GMT -5
Thanks I appreciate any help that anyone can give me!
Leg Day
Squats 135X10 155X5 175X5 195X5 225X1 235X5
Leg Press 90X10 180X10 275X10 325X10
Torso machine 4X10 5X10 6X10 7X10
Leg extensions 70X10 90X10 135X10 180X10
Leg curls 25X10 50X10 60X10
Hyperextensions 5X10 10X10 15X10
|
|
|
Post by thedave on Feb 9, 2008 0:46:14 GMT -5
Speed bench 115X3 for 11 sets
DB Bench Press 60'sX10 70'sX10 80'sX10
Rotator Cuff 5X10 4 sets
Overhead rope extension 3X10 5X10 7X10 10X10
DB Pull Overs 35X10 45X10 55X10
|
|
|
Post by Joey Smith on Feb 17, 2008 12:10:01 GMT -5
I must say Dave I love the volume of these workouts....
|
|