Post by blade on Apr 13, 2007 13:02:14 GMT -5
Ok so it's been a while since I was posting my journal, participating, etc. Lots of changes of happened in my life over the last few months and all for the better. I am hoping to be here more often and to Start here's my last two workouts after my 10 day break.
POWER BACK
Bent BBG Row
225/8
275/6
295/6
WG Palms in LAt Pulldown
210/6 light
240/6 good start
270/5
CG Seated Row
250/6 lil easy
290/5
One Arm Bent DB Row
90/6
100/6 no higher weights in this gym
Rack Dead Lift
315/6
365/6
395/4 no belt.
POWER CHEST
Was wtih my female training partner today so improvised using Hammer Strength Eq to work together.
Hammer Wide Chest
270/6
320/6
360/6
DB Inc Press
85/8
90/8
100/7
Fly Machine
200/6
180/6
160/10
Current protocol is final month of JW (2nd), Hemogex, 5 tetra. I am in Week 2 of my P/RR/S/RR . I will begin my cutting 16 weeks starting in June so I have one bulk cycle left MAY before the long journey. Reason for 16 weeks is per my coach. Feels I will preserve more muscle that way and lose more fat. I have two comps back to back in Sept. My current weight is 223lb and my goal weight is to come in around 191-196 as a light heavy. I am 5'10 tall. Measurements, well look what they call me Blade the BEAST. lol
DOUBLE DUTY TODAY SINCE i MISSED YESTERDAY. HAD A DENTIST APPT AND THEN LOST MY MOTIVATION TO DRIVE 30 MILES TO THE GYM SINCE I WAS ALREADY NEAR HOME!!
LEGS THIS MORNING AND I HAVE ARMS TONIGHT!!!!!!
AM LEG POWER
PS300 BM SQUAT
525/6
615/6
705/6
LEG PRESS
795/6
885/5
LEG EXT EPIC (2:2 HEAVY RATIO)
210/6
260/6
DEAD LIFT STIFF LEGGED
315/6
365/5
STANDING SINGLE LEG CURL
90/6 (with 1.5 sec hold at top)
90/6 " ""
LAYING LEG CURL
160/5
190/5
OH BOY I'M GONNA BE SORE LATER!!!!!! MAY HAVE TO DO ALL MY ARMS WORKOUTS SITTING TONIGHT! LOL
__________________
"Friendship is like peeing your pants.......
Everyone can see it, but only you can feel it's true warmth."
www.myspace.com/russcopp
blog.myspace.com/russcopp
POWER BACK
Bent BBG Row
225/8
275/6
295/6
WG Palms in LAt Pulldown
210/6 light
240/6 good start
270/5
CG Seated Row
250/6 lil easy
290/5
One Arm Bent DB Row
90/6
100/6 no higher weights in this gym
Rack Dead Lift
315/6
365/6
395/4 no belt.
POWER CHEST
Was wtih my female training partner today so improvised using Hammer Strength Eq to work together.
Hammer Wide Chest
270/6
320/6
360/6
DB Inc Press
85/8
90/8
100/7
Fly Machine
200/6
180/6
160/10
Current protocol is final month of JW (2nd), Hemogex, 5 tetra. I am in Week 2 of my P/RR/S/RR . I will begin my cutting 16 weeks starting in June so I have one bulk cycle left MAY before the long journey. Reason for 16 weeks is per my coach. Feels I will preserve more muscle that way and lose more fat. I have two comps back to back in Sept. My current weight is 223lb and my goal weight is to come in around 191-196 as a light heavy. I am 5'10 tall. Measurements, well look what they call me Blade the BEAST. lol
DOUBLE DUTY TODAY SINCE i MISSED YESTERDAY. HAD A DENTIST APPT AND THEN LOST MY MOTIVATION TO DRIVE 30 MILES TO THE GYM SINCE I WAS ALREADY NEAR HOME!!
LEGS THIS MORNING AND I HAVE ARMS TONIGHT!!!!!!
AM LEG POWER
PS300 BM SQUAT
525/6
615/6
705/6
LEG PRESS
795/6
885/5
LEG EXT EPIC (2:2 HEAVY RATIO)
210/6
260/6
DEAD LIFT STIFF LEGGED
315/6
365/5
STANDING SINGLE LEG CURL
90/6 (with 1.5 sec hold at top)
90/6 " ""
LAYING LEG CURL
160/5
190/5
OH BOY I'M GONNA BE SORE LATER!!!!!! MAY HAVE TO DO ALL MY ARMS WORKOUTS SITTING TONIGHT! LOL
__________________
"Friendship is like peeing your pants.......
Everyone can see it, but only you can feel it's true warmth."
www.myspace.com/russcopp
blog.myspace.com/russcopp