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7/3/2012 6:08:08 AM -
Based on Memory


Leg Curls
* 5 warm up sets
* 3 work sets of 8 reps
* 1 top set with tree drop sets 8/8/8 followed by 20 partials.

* warm ups - worked up to 3pps
* add 2 chain pps up to 12 chain total. Each set working up was 5 reps. The last set was 15 reps.

* warm up sets 3-4
* 4 work sets of 8 super set with 10 leg extensions. The last set of leg extensions included drops sets partials at the end.

* 4 sets 8


Dumbbell Press
* warm up sets
* work sets were working up to a heavy set of 8 with small jumps. Top set was 130x8

Shoulder Saver Incline
* warm up sets
* 4 work sets of 5 with progressive jumps. Finished with 285

Reverse Band Press
* warm up sets
* 5 work sets of 5 reps with progressive weight.
* Bands deloaded around 135 off the chest. Top set weight was 435x5

Pec Minor Dips super set with Stretcher Push Ups
* 4 rounds - failure on each set


Bodyfat was taken and came in at 9.25% (around the same) while my bodyweight is now 262. Because of this cardio will still not be added and we will ride this out a few more weeks and see what happens.

Dave Tate

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