Week Ending 9/12/09

Monday Bench Assist
Warm up
DE Bench
9 x 3 x 135#

Mil / pins SW 230#
5 x 150# 65%
5 x 175# 75%
6 x 195# 85%

Dips
3 x 15-20 x bwt

Asst’d Pull ups
3 x 15 x -100#

JM’s
20 x 95#
2 x 20 x 115#

Rev pec deck
20 x 100#
20 x 130
2 x 20 x 150#


Thursday Core
Warm up
Rack pulls @ knee
20 x 225
3 x 20 x 315

Stability Ball Leg Lifts
4 x 20 x 20#

Kroc Rows

Wide Grip EZ cable curls
5 x 20

ME Bench
Warm up
Floor Press off of bottom rack pins
? x bar
? x 135
? x 185
5 x 225
3 x 275
3 x 305
3 x 325
3 x 335

Lil Dave Tri’s
X 3

Seated CG NG Rows
4 x 20

Good week. Feel like I'm getting a handle on training. Weight is down. Under 280#.

Maranatha

God Bless!