pullups 3 sets:
w 50lb dumbell x 8
w 60lb dumbell x 5
no weight x 14

bent rows 3 sets:
225 x 7 (8)
245 x 4
205 x 10
drop set 135 x 10

cable rows 200 x 9
225 x 3
175 x 12
drop set 137.5 x 8

reverse grip pulldowns 3 sets:
175 x 9
187 x 5
162 x 10

pullovers 2 sets
170 x 10
185 x 6

incline dumbell press 3 sets
100lbs x 7
110lbs x 4
90lbs x 10

hammer strength flat press 3 sets
3 45's x 8
3 45s and 25 x 3
2 45s and 25 x 10
2 45s drop set x10

decline barbell press 3 sets
185lbs x 12
225lbs x 6
135lbs x 16

machine flys
192 x 10
210 x 6

cable crossovers
2 sets light weight feet together

Pullups 3 sets ( Read more... )

incline dumbell press ( Read more... )

pretty decent workout considering i ran over a nail on the way to the gym and had to get it plugged ( Read more... )

brandon was in town so i missed the weekend and monday just wasnt happening

Incline Bench Dumbell Press 3 sets:
95s x 8
105s x 5
110s x 3

Flat Bench Dumbell Press 3 sets:
95s x 8
105s x 5
110s x 3

dips 3 sets:
w 50lb dumbell x 10
w 60lb dumbell x 7
w 70lb dumbell x 4

machine flys 3 sets:
180 x 10
192 x 7
204 x 4

+25 min cardio on bike

did some supersets and stayed with the heavy mindset ( Read more... )

decided to keep the heavy theme going

dumbell military press 3 sets:
85s x 6
95s x 3 <--i almost gave myself a hernia trying to get these up ( Read more... )

trying to just blast legs to add some serious mass cause we all know thats my weak point although ive made a lot of progress since i moved up here. im slowly catching up but i could use some comments and suggestions in order to tweak the routine. usually i keep the reps around 4-10 for legs but i went ultra heavy tonight ( Read more... )

pullups 3 sets: w 40lb dumbell x 10 ( Read more... )