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post #12 of (permalink) Old 04-14-2009, 03:07 PM Thread Starter
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Join Date: Mar 2008
Location: Water-boarding some liberals...
Posts: 1,580
Monday - Week 2 / Day 1

Bench Press - 1x6 @ 215, 2x5 @ 225, 2x4 @ 240
Cable Flys - 3x8 @ 25/30/35

DB Side Raises - 3x8 @ 25/30/35

Triceps Ext. (Rope) - 3x8 @ 55/60/65

Weighted Sit-ups - 3x12 @ 35/40/45

Note: My endurance has been a bit low due to a head cold, but yesterday's workout was still productive. I'm entering the 2nd week of my bench program and so far am responding to the weights without any problems. I think for next Monday I am going to increase the weight used for the DB Side Raises by 5lbs each set. I also am not too happy with the rope extensions so I will change that to a different exercise, though I don't know what yet. Next Monday will also be the first failure test of this routine to see how well I handle 275lbs on bench.

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