JT's path to Physique Pro training log

[trofys10]

6-20-12 Legs in the morning P90X ab ripper X at night

Stiff Leg deadlifts
135x20
185x15
225x15
275x10
295x8 dropped to 225x10 then dropped again 135x20

Bulgarian squats super set with step ups with a pair of 50lb kettle bells

Bul Sq 45x15 step ups 12 each leg every time
135x12
185x10
205x8

Deadlifts super set with walking lunges with a pair of 50lb kettle bells

275x15
295x15
315x15

Leg Extensions

150x12
130x12
110x15

Supine Leg Curl

70x15
70x15
70x15

[trofys10]

6-21-12 Delts & Traps

warmup with 3 sets of rotator cuff work

DB SEATED SHOULDER PRESS

60x12
65x12
70x9

SEATED MILITARY PRESS

95x12
105x12
125x10

HAMMER STRENGTH ISO LATERAL PRESS

200x10
200x10
200x9 drop set 110x15

SINGLE ARM UPRIGHT ROWS

60x12
65x12
70x12

ROPE PULLS SUPER SET REAR DELT FLY

50x20 - 110x20
65x20 - 130x20
70x20 - 150x20

SHRUGS

back grip 3 sets of 225x15 SS front grip 225x15 SS neutral grip 355x20

[trofys10]

warmed up with light weight high reps 30 or so pro grip pulldown & reverse grip dulldowns

PRO GRIP PULLDOWNS
140x12
160x10
170x10

HAMMER STRENGTH ISO-LATERAL WIDE PULLDOWN
270x12
280x12
290x12

HAMMER STRENGTH ISO-LATERAL HIGH ROW
230x12
250x10
270x9 drop set 180x10

HAMMER STRENGTH ISO-LATERAL ROW SINGLE ARM
135x12
145x12
150x10 drop set 90x15

SEATED PRO GRIP ROWS
120x12
140x12
150x10

SEATED ROW
160x12
165x10
180x8 drop set 100x15

[trofys10]

6-23-12 warmed up with a a lot of reps with light weight on machine press & cable flies

INCLINE DUMBBELL PRESS
70x15
80x12
90x9

NEUTRAL GRIP DUMBBELL PRESS
80x12
90x7
85x8

INCLINE HAMMER PRESS
210x12
210x13
210x12

MACHINE PRESS superset PEC FLY MACHINE
210x8 - 150x15
210x8 - 180x10
200x7 - 170x12

CABLE INCLINE FLIES superset with PUSHUPs
45x17 - 25
45x15 - 25
45x16 - 25

LEG RAISES superset with ROPE PULLDOWNS
20 - 20
20 - 20
20 - 20