week of 1/12/2009

This is 12 rep week.


Exercises:

  • Incline dumbbell press: 55 lbs
  • dumbbell curl: 30 lbs
  • seated row: 135 lbs
  • bench press: 115 lbs
  • assisted dips: 120 lbs (less weight requires more effort)
  • lat pulldowns: 85 lbs
  • decline bench press: 115 lbs
  • lateral raises: 15 lbs
  • tricep pulldowns: 50 lbs
  • overhand ez-bar curls: 40 lbs
  • ab work

  • squats: 135 lbs
  • deadlift:135 lbs
  • leg curls: 135 lbs
  • leg extensions: 80 lbs
  • seated calf raises: 15 reps@115 lbs
  • ab work

Measurements:

  • arm: 13.5"
  • chest: 43"
  • gut: 40"
  • waist: 38"
  • thigh: 24"
  • BF%: 24.8
  • weight: 225

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