Thursday, April 14, 2011

4/13

Chest and tricep workout:

Solid workout and took pics for the first time, can be found at my Team Franco FaceBook page. All gains again, and had a personal best on chest dips.

flat bench: 3 warms, 155/3 175/1 185/13
Chest dips: 2 warms, 50/8,8 drop set
Slight in db press ss: 75 x 3
with Db fly: 40 x 3
Tricep pressdown: 2 warms, 75/8 85/6 drop set
Db ext: 30/9 25/10,9
1 arm pressdown: 15 x 2

28 min cardio


4/14

Back and hammy workout:

Last round for the 10's and deads felt solid. Haven't done high rep all out deads since the fall and I was weighing more. I was happy to get 300 for 18 and this is the 4th movement. Rest of the workout were increases and the pump was all out in both hammies and back.

Lat pulldown under: 3 warms 145/8 155/8,7 burn set
T bar row: 3 warms, 205/5 215/8 drop set
Rope pulldown: 1 warm, 115/10,10 burn set
Deads: 2 warm, 240/3 280/1 300/18
Db leg curl: 2 warms, 57/8 60/9
Leg curl: 40/11,9

18 min cardio

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