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post #141 of (permalink) Old 08-22-2010, 05:51 PM Thread Starter
mroutdoorsman
'Man of Stone'
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Join Date: May 2010
Location: Oak Harbor, WA
Posts: 430
                     
8/20 - Split Upper Body Part 2

1600-1700

1 - Incline Dumbbell Chest Press
  1. 15 x 35lbs
  2. 15 x 45lbs
  3. 13 x 60lbs (New PR for weight)
2 - Slight Decline Bench Press
  1. 10 x 95lbs
  2. 3 x 135lbs
  3. 3 x 145lbs
  4. 3 x 155lbs
  5. 3 x 165lbs

3 - Hammer Strength Shoulder Press (Per Arm)
  1. 4 x 90lbs + 2 assisted
  2. 2 x 95lbs + 4 assisted (New weight PR)

4A - Seated Cable Chest Press/Fly [5-0-5-0 timing]
  1. 15 x 17.5lbs
  2. 12 x 22.5lbs
  3. 10 x 25lbs
4B - Hammer Strength Seated Dips
  1. 12 x 90lbs
  2. 10 x 90lbs

5A - Cable Crossovers (Per Arm)
  1. 15 x 12.5lbs
  2. 15 x 12.5lbs
  3. 15 x 12.5lbs

5B - Overhead Cable Tricep Extensions
  1. 10 x 32.5lbs
  2. 10 x 32.5lbs
  3. 10 x 32.5lbs

Three new weight PRs in the same day! Was an amazing day of lifting and seeing awesome strength gains. I am really enjoying this cycle of strength training and change of pace compared to previous months. Keeping my cardio and endurance to one day a week right now is a bit difficult but its enough to maintain my level of cardio right now. I am down to 6.5% BF and weight is up to a steady 176 which means in 1 month I have gained nearly 10lbs of muscle or somewhere around there which is amazing!


"A pint of sweat, saves a gallon of blood." - General George Patton
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