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  1. #136
    OLYMPIAN Puma's Avatar
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    Sep 2009
    Location
    Long Island, NY
    Posts
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    1/1/15
    work gym

    1 hour treadmill
    800 calorie read out
    WNBF Pro Bodybuilder
    B.S. Degree Exercise Science

  2. #137
    OLYMPIAN Puma's Avatar
    Join Date
    Sep 2009
    Location
    Long Island, NY
    Posts
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    1/3/16
    CHEST
    commercial gym


    Bench Press: 135x10, 185x10, 225x4, 275x4, 275x4, 275x4, 275x4, 275x4, 275x4, 275x5
    Pec Dek: 170x10, 210x10, 250x10
    Hammer Decline: 2p2qx10, 4px10, 4p2qx10, 6px8
    DB Parallel Incline Press: 25x10, 35x10, 45x10, 55x10, 65x10
    Hammer Incline: 4px10, 4p2qx10, 6px10
    WNBF Pro Bodybuilder
    B.S. Degree Exercise Science

  3. #138
    OLYMPIAN Puma's Avatar
    Join Date
    Sep 2009
    Location
    Long Island, NY
    Posts
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    1/4/16
    LEGS
    Commercial Gym

    Wide Squat: 135x10, 185x10, 225x5, 275x5, 315x5, 335x4, 345x4, 345x4, 355x4, 355x4, 345x4

    Leg Press 8 plates(total) x10, 10x10, 12x10, 14x10

    Bodymasters Leg Curl: 70x10, 90x11, 110x10, 140x7
    WNBF Pro Bodybuilder
    B.S. Degree Exercise Science

  4. #139
    OLYMPIAN Puma's Avatar
    Join Date
    Sep 2009
    Location
    Long Island, NY
    Posts
    1,011
    Rep Power
    1113115

    Default

    1/5/16
    CALVES & SHOULDERS
    commercial gym

    Seated Calf Raise: 2px15 (4 sets)
    Donkey Calf: 280x15, 300x15, 300x15
    Calf Press: 10px15 (4 sets)


    DB Laterals: 20x10, 25x10, 30x10, 35x10, 40x10+15 cheats
    Wheel Turns: 45x10 (4 sets)
    Front Raise Pullbacks: 20x10, 25x10, 30x10
    Around the Worlds: 20x10, 25x10, 30x10
    BB Upright Row: 45x10, 95x10, 115x10, 135x8
    Rear Delt Row: 95x10, 135x10, 185x8
    Reverse Upright Row: 95x10, 135x10, 225x10 supersetted with reverse shrug x10 and first set of...
    BB Shrug (mixed grip): 225x10, 315x12, 405x12, 405x12
    WNBF Pro Bodybuilder
    B.S. Degree Exercise Science

  5. #140
    OLYMPIAN Puma's Avatar
    Join Date
    Sep 2009
    Location
    Long Island, NY
    Posts
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    1113115

    Default

    Since going back to a regular routine I seem to have maintained a good amount of the strength gained from this program. On the big 3 my final sets are Deadlift 405x10, Squats 365x10 and Bench 275x5. I am not doing 7 sets of those with 5 minutes in-between though and no triples. Lost some weight so good to have those numbers still up.
    WNBF Pro Bodybuilder
    B.S. Degree Exercise Science

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