Thursday
October 25, 2007

Yesterday was a great bench day, didnt bench too much, but did alot of shoulder work and upper back/lat work.

Bench w/ Dumbels:
40 x 10
50 x 10
60 x 10
70 x 10
(I did these numbers my last workout, didnt want to jump the gun, so kept with the same numbers)

Supersetted Bench with Dumbells w/ Cable Face Pulls.
150lbs x 10
150lbs x 10
150lbs x 10
150lbs x 10

Lateral Side Raises (Shoulders) - Drop Sets.
25lbs x 10 / 20lbs x 10 / 15lbs x 10 / 10lbs x 10 / 5lbs x 10
25lbs x 10 / 20lbs x 10 / 15lbs x 10 / 10lbs x 10 / 5lbs x 10
25lbs x 10 / 20lbs x 10 / 15lbs x 10 / 10lbs x 10 / 5lbs x 10
25lbs x 10 / 20lbs x 10 / 15lbs x 10 / 10lbs x 10 / 5lbs x 10

Front Raises (Shoulders) - Drop Sets
20lbs x 10 / 15lbs x 10 / 10lbs x 10 / 5lbs x 10
20lbs x 10 / 15lbs x 10 / 10lbs x 10 / 5lbs x 10
20lbs x 10 / 15lbs x 10 / 10lbs x 10 / 5lbs x 10
20lbs x 10 / 15lbs x 10 / 10lbs x 10 / 5lbs x 10

Pull Overs with Dumbell:
60lbs x  10 
65lbs x 10
70lbs x 10
75lbs x 10

Tricep Pushdowns - Cable Machine - Drop Set - Dropped 20lbs each time
This i could not tell you honestly what i was able to do, some sets i started at 140 and got 10 reps, others i got 8 reps, etc. But i was pumped and was going till failure.

Seated Rows:
150lbx x 10 - Strict Form
150lbx x 10 - Strict Form
150lbx x 10 - Strict Form
160lbs x 10 - Strict For for 7 reps, started cheating on 8,9,10.

Shrugs: (Gym has a handle that is made for shrugs)
490×10
580×10
580×8 solid reps, last 2 didnt shrug as high
400×10 w/ 5 second holds on top.

THIS MIGHT SEEM LIKE ALOT OF WORK TO SOME PEOPLE, AND OVERTRAINING MIGHT BE AN ISSUE, EXCEPT MY BODY IS USED TO A HARDCORE BEATING, So all this ‘bodybuider’ work, doesnt drain me too much.  Besides i eat like a cow in the winter.

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