More May workouts

Saturday, May 12, 2012 LAF ASH

Chest and Triceps

Flat DB Press: 20x15, 25x12, 35x8, 40x8x2

Slight Incline DB Press: 15x12, 25x10, 30x10

Flat Bar Press: 55x10, 75x10, 95x10

Close Grip DB Press: 20x10, 25x10, 30x10x2

Reverse Pressdown: 30x12, 50x12, 60x12, 70x12

1 Arm Rope Press: 20x12x2

Cardio – HIIT 8x20, stretch, core

On plan

Sunday, May 13, 2012 LAF ASH

Back and Hamstrings

Pull ups: 105x10x3, 105x7

Bent Over Row: 95x10, 115x10, 125x8, 145x6

Rope Pulldown: 50x12, 80x8, 100x8

Straight Arm Pulldown: 50x12, 60x12, 70x12

Stiff Leg Deads Bar: 95x12, 135x9, 155x12, 165x10, 185x5

Double Leg Curl: 40x12, 50x10, 70x10x3

Cardio: 30 min bike, stretch

Lost grip on SLDL 135. This is a 55lb bar and it is thick to hold.

Feeling good – now stress yay!

Monday, May 14, 2012 LAF ASH

Shoulders and Biceps

DB Shoulder Press: 15x12, 20x10, 25x8, 30x6x2

1 Arm Cable Side Lateral: 10x10, 15x10x2

Seated Rear Delts: 10x12, 15x12x2

SS Up Right Row: 35x12x3

Hammer Curl: 10x10, 25x5, 25x5R, 4L, 1L assist, 25x3 DS 20x3

Close Grip Curl: 25x10, 40x10x3

1 Arm Cable Curl: 7.5x12, 10x10x2

No cardio today – giving the legs a nice little break

Free motion step up machine for 1 arm cable side lateral raises

Free motion cable cross machine for 1 arm cable curl

Plates used for 25lb DB shoulder press and for 10lb seated rear delts

Hammer curl, 2^nd set was 5 on the right, 4 on the left and then 1 more on the left with slight assistance; last set was 3@25 and then dropped to 3@20