My Last 2 Training Sessions

Posted: September 8, 2014 in My Take
Tags: , , , , , , , , ,

Hello All,

Deadlift: This was tough.
185 x 4,3
235 x 2,1
275 x 5,4,2

Press:
45 x 10
75 x 4
85 x 2,2
100 x 5,5,4

Barbell Row: This was insanely boring. I will do DB rows instead next time.
95 x 10,11,10

Bench Press:
45 x 10
75 x 8
95 x 6
120 x 4
135 x 10,6,7

DB Curls:
6 sets of 8 with 30 lbs

Forearm Roller: about 6 rolls.

Session 2

Incline Curl: Started with some bicep work.
20 x 17
25 x 11
30 x 6
20 x 18
15 x 24

Seated Lateral Raises: Insane amounts of burning.
8 x 22
10 x 15
12 x 12,12
8 x 18
5 x 24

DB Press: I felt it more in my shoulders especially after the lateral raises. kept the intensity high.
30 x 10
40 x 6
30 x 10,11,10,7

Lat Pulldown: Just to get in some back work.
99 x 10
115 x 10
126 x 8
143 x 6
115 x 10
99 x 18

Face Pull: Upper back and rear delt work.
22 x 20
27 x 15
33 x 12
27 x 12
16 x 25,22

Reverse Curl: Forearm work.
40 x 10 x 4
30 x 12,10

Cable Row: Just for some pump.
99 x 10
88 x 14
77 x 18
77 x 15 (Did last 3 sets as 1 giant set)
55 x 15
33 x 15

DB Shrugs:
30 x 30 x 2
30 x 25
25 x 22
20 x 20

Leg Curls:
Just for a slight pump. Nothing serious

Calf Raises seated: Surprisingly difficult.
45 x 15
no weight x 30

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