Training Log Archive: paddykeith

Barbell flat bench press - 75/95/115/135
Incline flys - 10/15/20/25
Incline dumbell press - 25/30/35/40

3 rounds of leg stretches
2 x 20 squats

2 x 10 - oblique uprights
35 reps - decline crunch

Standing barbell curl - 40/50/60/70 (last set to fail)
Skullcrushers - 40/50/60/70 (last set to fail)
Seated alt dumbell curl - 15/17.5/20
Behind back dumbell raise - 20/25/30 (last set to fail)
Overhand cable curls - 40 lbs (reps 15, 15, 12)
Tricep cable pulldown (40/50/60)

(15-12-8-6 reps)
4 sets seated dumbell press - 25/30/35/40lbs
4 sets standing side dumbell raises - 10/12.5/15/20lbs
4 sets standing upright barbell rows - 30/40/50/60lbs
3 sets seated rear dumbell raises - 7.5 lbs x 3

Back workout (15-12-8-6 reps)
4 sets wide grip pulldown - 60/70/80/90lbs
4 sets close grip pulley row - 60/70/80/90lbs
4 sets bent over dumbell row - 20/25/30/40lbs
3 sets of 20 - hyperextensions

50 reps abs - decline crunches

4 sets flat bench press - barbell - 75/95/115/135lbs
4 sets incline flys - 10/15/20/25
4 sets incline dumbell press - 25/30/35/40
3 sets legs stretches
2 sets squats (20 reps)