Monday (1-28-2013)
press warmup 55x5, 65x5, 80x3
press working 85x5, 95x5, 115x6, 1
press accessory 75 5x10
chinup +45 2x5, +25 2x5, +0 3x5
tricep pressdown (v-bar) 130 3x10, 110x10, 90x10
hammer curl 30 4x8, 25x8, 20x8

Tuesday
deadlift warmup 155x5, 190x5, 230x3
deadlift working 250x5, 290x5, 325x6, 2
weighted hyperextensions 45 5x10
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 155x5, 175x5, 195x6, 2
bench accessory 125 5x10
dumbbell row 85 5x10
tricep pressdown (straight bar) 130 3x10, 110 2x10
dumbbell curl 25 3x8, 20 2x8

Friday
squat warmup 125x5, 155x5, 185x3
squat working 195x5, 225x5, 255x7, 1
squat accessory 155 5x10
calf press 495 5x10
leg curl 90 5x10

Weight (today): 170 lb

Notes: Not an awful week.  Press and bench still feel laggy.  Solid on diet (3400 kcal, HCLF on training days, <2000 LCHF on rest days, >170g protein all days), body comp appears good, might actually be adding some arm/shoulder mass.

Posted by: leoncaruthers at 09:37 AM | No Comments | Add Comment
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