Posted by J.T. HALL on 1/29/2007, 11:20 am
Message modified by board administrator 3/12/2007, 3:33 pm

3-9-07 WORKOUT BODY WEIGHT: 218 FLAT BARBELL BENCH PRESS Bar 2 x 20 135 x 15 225 x 8 315 x 5 445 2 sets x 2 405 x 3 FLAT BARBELL BENCH PRESS (DROP SET) 1st set: 405 x 3, 315 x 5, 225 x 5 2nd set: 315 x 8, 225 x 5 SEATED OVERHEAD CABLE TRICEP EXTENSION 250 4 sets x 10 PULL-UPS B.W. 4 sets x 5 This is my last heavy workout until the MARCH 24 NASA KENTUCKY STATE CHAMPIONSHIP. I'm going to do some light boards this Friday. 3-2-07 WORKOUT BODY WEIGHT(B.W.) 218 PAUSE FLOOR PRESS Bar x 20 135 x 10 225 x 7 315 x 3 405 x 1 425 x 1 INCLINE BARBELL BENCH PRESS 135 x 15 225 x 10 313 2 x 3 SEATED OVERHEAD CABLE TRICEP EXTENSION 250 4 x 10 PULL-UPS B.W. 5 x 5 I took it easy today because I did heavy 5-boards the previous week. 2-23-07 WORKOUT BODY WEIGHT: (B.W.) 218 PAUSE 5-BOARD PRESS 225 x 10 315 x 5 405 x 3 495 x 1 515 x 1 545 x 1 585 x 1 600 x X 405 x 10 SEATED OVERHEAD CABLE TRICEP EXTENSION 250 4 x 10 PULL-UPS B.W. 4 x 5 2-16-07 WORKOUT BODY WEIGHT: 218 FLAT BARBELL BENCH PRESS 135 2 x 15 225 x 7 315 x 3 440 2 sets x 3 405 2 sets x 3 WEIGHTED 45LB PLATE PUSH-UPS 2 plates x 10 4 plates x 8 5 plates x 5 6 plates x 3 SEATED OVERHEAD CABLE TRICEP EXTENSION 250 4 sets x 10 PULL-UPS B.W. 4 sets x 5 2-9-07 BODY WEIGHT(B.W.): 218 PAUSE FLOOR PRESS Bar x 15 135 x 12 185 x 10 225 x 8 275 x 6 315 x 6 365 x 1 405 x 1 425 x 1 455 x 1 PAUSE DUMBBELL BENCH PRESS 85 x 10 110 x 6 130 x 4 150 x 3 SEATED OVERHEAD CABLE TRICEP PRESS 250 4 x 10 PULL-UPS B.W. 4 x 5 2-2-07 BODY WEIGHT(B.W.): 218 PAUSE 2-BOARD PRESS 135 x 15 225 x 7 315 x 3 405 x 1 425 x 1 455 x 1 475 x 1 PAUSE INCLINE BENCH PRESS 135 x 10 225 x 7 315 2 x 3 SEATED OVERHEAD CABLE TRICEP EXTENSION 250 4 x 10 PULL-UPS 4 x 5 I should have tried 500 on the 2-board, but save it for next time. 1-26-07 BODY WEIGHT(B.W.): 217 FLAT BARBELL BENCH PRESS Bar 2 x 20 135 2 x 15 225 x3 315 x 3 430 4 sets x 3 (P.R.) PAUSE CLOSE GRIP BENCH PRESS 135 x 10 225 x 7 315 2 x 3 HEAVY WEIGHTED DUMBBELL DIPS B.W. + 100pd 2 sets x 3 This is my best raw workout in training for competitions for the best 12 years. I have never done 4 sets with 430 pds & 3 reps. I feel a big shirt & raw lift in 2007. 1-20-07 WORKOUT BODY WEIGHT(B.W.): 217 PAUSE FLOOR PRESS 135 x 12 185 x 10 225 x 8 275 x 6 315 x 4 365 x 3 405 x 2 425 x 1 PAUSE DUMBBELL BENCH PRESS 70 x 10 100 x 8 120 x 6 150 x 3 SEATED CABLE OVERHEAD TRICEP EXTENSION 250 4 x 10 PULL-UPS B.W. 5 x 5 1-12-07 BP WORKOUT BODY WEIGHT: 217 PAUSE 3-BOARD PRESS 135 x 10 225 x 3 315 x 3 405 x 3 495 x 1 315 x 10 FOOTBALL BAR DECLINE BENCH PRESS 180 x 10 270 x 7 360 x 3 410 x 1 430 x 1 SKULLCRUSHER/PRESS *Superset 110 4 x 10 (20 total reps) 1-5-07 WORKOUT BODY WEIGHT: 217 FLAT BARBELL BENCH PRESS Bar x 20 135 x 15 225 x 8 315 x 3 405 2 sets x 3 405 2 sets x 4 INCLINE BARBELL BENCH PRESS 135 x 10 225 x 7 315 2 sets x 3 SEATED OVERHEAD TRICEP EXTENSION 250 4 x 10 CLOSE GRIP LAT PULLDOWN 4 sets