Week of 5/1-5/10

Monday 5/3 - Back
Lat Pull Underhand - warm - 2 x45 lbs x 15 reps,
Working 70x6, 80x6, 85x6

T Bar Row
warm - 15x12, 17.5x12
wkg 25x10, 35x8

Rope Pulldown
Warm 15x15
wkg 20x12, 25x12

Standing D.b. Press
Double Arm -Warm 10x15, 15x15
wrkg 25x8, 27.5x6

Front Raises Supeset with Side Lats
7.5 x12
8x12
10x10

5/4 - Tuesday

BB Squat with Olym Bar 3x15
+15x10 +20x10, +25x10

Leg Extension
70x12 - warm
wrkg 90x6, 110x5, 110x6

Lying Leg Curl
warm 2x40x12
wkg 65x6, 65x7

Bar Lunge
warm Just Bar
+15x10, +20x10

Calf Raises holding 2x25 lb in hand

Wed 5/5

Chest/Arms

Flat Bench Press 3x15 - OB.
+15, 4 reps, 1 partial for 2 sets
last set assisted 17.5 for 4 reps

Slight In DB Press
15x15, 27.5x10, 30x10, 32.5x8

Incline DB Fly
warm 12.5x15
wkg 15x12, 20x11

Cable Curl
warm 2x15x15,
wkg 25x10, 30x8

Rope Press down
15x15, 20x15
wrkg 30x10, 35x6 drop set to 25x4

Superset Hammer and Dips
12.5x10, 17.5x10

Dips with 45 lb plate on lap 2 sets for 12 reps

Friday 5/7

Back only - hit wall before could finish shoulders :(

Lat Under
45x15, 47.5x15
wkg 70x6, 80x6, 85x6

TBar
15x10, 20x10
wkg 25x10, 35x8

Rope Pulldown
20x15
wkg 2 -25x8

Standing D.B. Press
15x15, 20x10, (petered out)

Saturday 5/8 Legs

Squat with Bar only
3x15
wkg add 10x10
add 25x10 for 2 sets

Leg Ext
warm 60x12
wkg 85x6, 105x6, 115x6

Single Leg Curl (kneeling)
warm 2-30x10
wkg 40x6, 45x6 (hard)

Lunge (no pad for O.B. so held plates)
warm holding 10 lb plates alternating 2 reps each side for 14 reps total
wkg holding 25 lb plates x 10 reps for 2 sets

5/10 - Monday

Chest
Smith - Assisted..
warm 2x10 plate ea sidex15, 15x10
wkg 3x25x5

Incline DB
warm 15x15,
wkg 25x10, 30x8, 32.5x8

Fly
15x15
wkg 20x10, 25x8

Cable Curl
10x15, 15x15
wkg 25x10, 30x8

Rope Pressdown
15x15, 20x15
wkg 2-30x8

Hammercurl supeset with Dips

Hammer 17.5x12, 20x10

Dips - weighted with belt - adding 25 lb plate
8 reps followed with 15 non weighted bench dips for two sets