- Joined
- Aug 25, 2005
- Messages
- 27,179
- Reaction score
- 32,306
2/7/22 W11 D2
Lat Pulldowns
100x10x3
Z Press
95x9
115x7
125x3 (failed 4th rep)
Plate Halos with 25lb plate
3 sets of 6
5 sets of 5
Inverted Rows
5 sets of 7
Bench
235x5x5
OHP
Empty bar for 10 reps, hold at lockout 30 seconds
8 reps, hold for 20 seconds
6 reps, hold for 10 seconds (failed last hold)
Program calls for two rounds of the above and this is the last time I will be doing this particular workout. I never could complete two rounds. That pissed me off so I just stopped counting and started doing as many reps and holds as possible. Kept going until my shoulders were on fire.
Hammer curls
4 sets of 12
Lat Pulldowns
100x10x3
Z Press
95x9
115x7
125x3 (failed 4th rep)
Plate Halos with 25lb plate
3 sets of 6
5 sets of 5
Inverted Rows
5 sets of 7
Bench
235x5x5
OHP
Empty bar for 10 reps, hold at lockout 30 seconds
8 reps, hold for 20 seconds
6 reps, hold for 10 seconds (failed last hold)
Program calls for two rounds of the above and this is the last time I will be doing this particular workout. I never could complete two rounds. That pissed me off so I just stopped counting and started doing as many reps and holds as possible. Kept going until my shoulders were on fire.
Hammer curls
4 sets of 12