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Old 01-18-2016
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Narkissos Narkissos is offline
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13th January
Standing calf raise:5 sets: 200 lbs x 20 reps each

Pull-ups: bw x 220 lbs
Bw x 8
Bw x 6
Bw x 5

Low pulley row: v-handle
3 sets: 200 lbs x 8 reps each

Lat pulldown: v-handle
160 lbs x 8 reps
180 lbs x 5 reps; 160 lbs x 3 reps (drop-set)

Pec dec:
3 sets: 100 lbs x 10 reps each

Dumbbell flat bench press:
75 lb bells x 10 reps
75s x 8 reps
75s x 6 reps

Push-ups:
3 sets: bodyweight x 20 reps each

One-arm dumbbell row:
2 sets: 100 lb bell x 100 reps each


15th January

Prologue: calves so fucking sore

Bodyweight hyperextension:
4 sets: 15 reps each

Standing single leg curl:
4 sets: 50 lbs x 8 reps each leg

Stiff leg deadlift:
3 sets: 135 lbs x 15 reps each

Lying leg curl:
2 sets: 12 plates x 8 reps each

Machine seated overhead press:
120 lbs x 15 reps
120 lbs x 15 reps
140 lbs x 15 reps
160 lbs x 15 reps
180 lbs x 15 reps

Chin-ups:
3 sets: bodyweight x 6 reps each

Arnold press:
50 lb bells x 12 reps
60 lb bells x 6 reps
60 lb bells x 6 reps
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