West side for skinny bastards

joker1 · 21-08-08, 18:39

08/20/08
Repetition Upper Body
A. Flat DB bench press. 3 sets of max. 11-8-8. 44 dumbells.
B. 4 supers of lat "J" pulldowns/scarecrows. 12 reps each.
C. 4 sets of 12 reps of DB lateral raises. 12-12-12-12. 17.6 dumbells.
D. 4 supersets of barbell shrug/tricep pushdowns. First superset was 154 barbell, the rest with 176. 15-10-10-10(while doing the first set I thought I needed to do 15 reps, then realized that I need to do 10s)/ 15-15-15-15.

08/21/08
ME Lower Body.
A. Box squat, 210lbs RM5. 4th rep was accidently a regular squat.
B. Bulgarian split squat, 3 sets. 10,10-10,10-10,10. 22lbs dumbells.
C. Romanian deadlift. 3 sets of 12s. 143lbs barbells.
D. abdominal circut of: sprinter situps>V ups> toe touchs>hip thrust, 3 circuts, 20 rep each exercise.

21-08-08, 18:39	#11
joker1 חבר פעיל תאריך הצטרפות: Apr 2008 צפה באלבומי התמונות של joker1 הודעות: 641 כללי:: דוד	08/20/08 Repetition Upper Body A. Flat DB bench press. 3 sets of max. 11-8-8. 44 dumbells. B. 4 supers of lat "J" pulldowns/scarecrows. 12 reps each. C. 4 sets of 12 reps of DB lateral raises. 12-12-12-12. 17.6 dumbells. D. 4 supersets of barbell shrug/tricep pushdowns. First superset was 154 barbell, the rest with 176. 15-10-10-10(while doing the first set I thought I needed to do 15 reps, then realized that I need to do 10s)/ 15-15-15-15. 08/21/08 ME Lower Body. A. Box squat, 210lbs RM5. 4th rep was accidently a regular squat. B. Bulgarian split squat, 3 sets. 10,10-10,10-10,10. 22lbs dumbells. C. Romanian deadlift. 3 sets of 12s. 143lbs barbells. D. abdominal circut of: sprinter situps>V ups> toe touchs>hip thrust, 3 circuts, 20 rep each exercise.