powerman's Mango training log - Page 5

**powerman2000** · 06-21-2006, 07:14 AM

I'm not sure exactly why or what the reasons are, but my energy level sucked. I failed to meet my workout goals that were already achieved in a previous workout. I'm starting to question if I am becoming overtrained. I'll be paying very close attention to any potential signals for that. I felt pretty good at my last workout so I don't know what the deal is now. You can see below exactly where I failed to reach 10 reps on every set. I should also point out that I am pretty happy with what I see in the mirror despite anything esle.

Tuesday 6/20/06 (30 sec rest intervals)

Start time 9:15 pm

BB Inclines (3x10, 1x8- 165lbs)
BB Declines (4x10- 145lbs)
DB Flat bench (4x10- 50s) 5 lbs less than previous workout for 10 reps
T-Bar Rows (4x10- 80lbs) a 45lb plate and a 35lb plate
HammerStrength Row (4x10- 180lbs) two 45lb plates on each side
HammerStrength Reverse grip pulldwn (4x10- 120lbs)
DB seated Military (4x10- 50s)
BB seated Military (3x10, 1x8- 95lbs)
Rear Delts Pec Deck (4x10- 105lbs)
Decline Skullcrushers (2x10, 2x6- 75lbs)
DB Overhead tricep ext (2x10, 2x8- 55lb)
Machine Bicep Curls (4x10- 25lbs) plate loaded
DB standing Bicep Curls (4x10- 20s) always done very strict

Finish time 10:40 pm

52 working sets again. I cut out chest dips because I think they were bothering my right shoulder. Maybe the low carbs is finally taking it's toll on me with this training protocol. I'm not even losing bf anymore. I've hit yet another plateau in my quest to get extra lean for summer. I have to admit that my diet hasn't been perfect either, which won't help. I haven't been real bad, but as an example, I ate an apple pie over 4 days last week that was for my birthday. I even ate some ice cream on two of those 4 days. My wife, Roxane, made the pie herself. It was awesome!

**powerman2000** · 06-22-2006, 06:32 AM

Well I don't seem to be having a problem with my lower body workouts like I am with my upper body after the 1 week layoff from my back injury. This is the workout I hurt my back on 2 weeks ago. No problems tonight.

Wednesday 6/21/06 (30 second rest intervals)

Start time 9:15 pm

Cybex Squat press (4x10- 4 wheels and 1 Qtr on each side)
Smith BB Squats (4x10- 185lbs)
Hack Squats (4x10- 195lbs)
DB SLDL (4x10- 75s)
Seated Calves (4x10- 115lbs)
Machine Ab crunch (4x10- 170lbs)

Finish time 10:15 pm

After I finished the hack squats my quads were shaking like a bowl full of jello.

**Fitnfirm** · 06-22-2006, 06:36 AM

Hey thats good to hear!!!!! Lets keep it pain free ok!!!!!

**powerman2000** · 06-25-2006, 07:30 AM

This upper body workout was on par. It took me longer to regain my upper body endurance than it did my lower body. If you compare it to my workout on the 20th you'll see what I am talking about.

Friday 6/23/06 (30 second rest intervals)

Start time 2:50 pm, weighed in at the gym 214.5 lbs

BB Inclines (4x10- 165lbs)
BB Declines (4x10- 145lbs)
DB Flat bench (4x10- 50s)
Wide Grip Cable Row (4x10- 160lbs)
Wide Grip Cable pulldwn (4x10- 140lbs)
DB Seated Military press (4x10- 50s)
DB Side Laterals (4x10- 22.5s)
Rear Delt machine (4x10- 20lbs each side) plate loaded
DB Seated Bicep Curl (4x10- 32.5s)
Cable Rope Hammer Curl (4x10- 70lbs)
Tricep cable pushdwn (4x10- 80lbs) wide grip with an ez bar
Reverse grip cable pushdwn (4x10- 60lbs) also with an ez bar

Finished time ? ( i forgot to write it down)

As usual I do one less back exercise during this workout because the following lower body workout is usually the most challenging and it involves deadlifts. 48 working sets total, all performed as expected without missing any target reps.

**powerman2000** · 06-25-2006, 07:34 AM

Saturday 6/24/06

Machine Ab crunch (4x10- 175lbs)
BB Squats (4x10- 175lbs) moderate
Deadlifts (4x10- 265lbs)
DB Shrugs (4x10- 85s)
Leg Curls (4x10- 75lbs)
Standing Calves (4x10- 165lbs)

30 second rests btwn all sets. Nice workout. Felt strong!

**powerman2000** · 06-28-2006, 07:11 AM

I can't really refer to it as a deloading. lol It's more of a shift in training for the next few weeks. I'll be training heavier again. Longer rest intervals btwn sets and less volume. Not to failure either. I am not a fan or believer of training to failure. I'm still keeping my reps in the 10 and 12 ranges.

Tuesday 6/27/06

BB Inclines (225x10, 205x12)
DB Flat bench (90sx10, 80sx10)
Machine Dips Wide (2x10- 335lbs)
T-Bar Rows (2x10- 115lbs)
Hammer pulldwn in front (2x12- 230lbs)
DB Military press (75sx12, 75sx10)
Rear Delt Pec Deck (2x10- 165lbs)
DB Shrugs (2x10- 105s)
BB Curls (90x10, 80x10, 70x10)
Rope Tricep Exts (3x12- 140lbs)

**powerman2000** · 06-29-2006, 06:39 AM

Once again tonight's lower body leg workout felt better than my last upper body workout. To avoid any possibilty of overtraining from lifting to failure I simply do as many reps as I can during a set without pausing btwn any of the reps. By doing this I am sure to be leaving 1-3 reps in the tank. High reps again, tens and twelves.

Wednesday 6/28/06

BB Squats (275x12, 285x12) no pausing btwn reps, well below parallel but not atg
Machine Ab Crunch (2x10- 200lbs)
Cybex Squat press (2x10- 7 wheels on each side)
DB SLDL (2x10- 125s) no straps

Seated Calves (2x12- 135lbs)

Fun workout. Nice and relaxing.

**powerman2000** · 07-02-2006, 07:15 AM

Friday 6/30/06

BB Inclines (225x10, 205x12) no pausing btwn reps
BB Declines (185x12)
DB Flat bench (85sx10)
BB Military press (135x15)
HammerStrength Shldr press (185x12)
Rear Delts machine (25s- 2x12) plate loaded machine
Wide Grip Cable Row (210- 2x10)
Close Grip Cable Pulldwn (180- 2x10)
DB Tricep overhead ext (80- 3x10)
Seated DB Curls (35s- 3x12)

**powerman2000** · 07-02-2006, 07:24 AM

Saturday 7/1/06

Deadlifts (405- 2x10) I could have done 12 reps if my left hand grip was better

BB Squats (275- 2x10)
Leg Curls (125- 2x8)
Standing Calves (240- 2x10)
Machine Ab Crunch (200- 2x10)

I'm going to find some lifting chalk to help me with my grip. I think that I've developed the problem because I've been using my straps too much lately.

**powerman2000** · 07-05-2006, 05:48 AM

Tonight I decided that I need to make a more drastic change in my routine. I did my regular upper body workout, but I am going to go back to an HVT protocol and train each body part only 1x per week. Several reasons for this change are that I do feel a little burned out on my modified DFHT protocol and also for just experimentation purposes. I will be looking forward to shocking my body a bit by giving each muscle group more time btwn workouts, but also training them with a lot more volume with heavier loads as well. I intend to keep all rest intervals btwn sets to 90 seconds. I'm not sure how many weeks that I will be doing this, but I'm sure it won't go on for months. Looking forward to the huge pumps.

This will also give my aging joints a bit of extra rest. After I'm done with this for a while I'll probably return to the 30 second rest protocol again. I'll will continue to not train to failure.

Tuesday 7/4/06

BB Inclines (225x10, 245x5)
BB Declines (225x8, 7)
DB Flat bench (100sx7, 6)
HammerStrength Row (320- 3x7)
HammerStrength Rvrs grip pulldwn (200- 3x8)
BB Military Press (165x8, 7)
DB Military Press (85s- 2x5)
Decline Skullcrusher (95- 3x8) ez curl bar
DB Seated Curls (40s- 3x8)

**powerman2000** · 07-07-2006, 10:53 PM

Friday 7/7/08

Weigh-in 214.5 lbs

BB Squats (4x9- 295lbs)
DB SLDL (2x8- 125s)
Seated Calves (3x14- 135lbs)
Machine Ab Crunch (2x10- 200lbs)

Still on a deloading phase, sort of. Made the switch today to a 1x per week for each body part training protocol. Supercompensation training. I'll be gradually ramping my volume up week after week.

My new split will look like this for a while:

Monday - Off
Tuesday - Chest and Triceps
Wednesday - Back and Biceps
Thursday - Off
Friday - Legs and Abs
Saturday - Shoulders, Biceps and Triceps
Sunday - Off

Periodization will occur on a weekly basis.

**powerman2000** · 07-09-2006, 06:39 AM

Saturday 7/8/06

BB Military (2x7- 185lbs)
DB Military (2x6- 90s)
HammerStrength shldr press (2x8- 180lbs)
Rear Delt machine (2x10- 30lbs each side) plate loaded
DB Shrugs (2x10- 100s) pausing at the top of each rep and hold
DB side laterals (2x10- 25s) lowering the DB only half way down
Seated DB Curls (3x6- 45s)
Decline skullcrusher (3x10- 95lbs) ez curl bar

**powerman2000** · 07-12-2006, 06:18 AM

Tuesday 7/11/06

Chest
BB Inclines (3x6- 245lbs)
DB Flat bench (3x12- 80s)
BB Declines (3x8- 185lbs)
BB Incline (1x35- 95lbs)

Triceps
Decline Skullcrushers (3x8- 100lbs) ez curl bar
Reverse grip cable pushdwn (3x12- 60lbs) works the outer head of the tricep

**powerman2000** · 07-13-2006, 06:56 AM

Wednesday 7/12/06

Back
Deadlifts (1x6- 455lbs)
Parallel grip pullups (3x6- bodyweight)
HammerStrength front pulldwn (3x10- 270lbs)
Wide Grip seated cable rows (3x14- 160lbs)

Biceps
DB Seated Curls (3x6- 45s)
BB Curls (3x15- 50lbs)

At my current bw of 215lbs my Deadlift tonight was a new PR.

_Underdog_ · 07-15-2006, 06:56 AM

Quote:

Originally Posted by powerman2000

Deadlifts (1x6- 455lbs)

455 is a beast! You may be ol--not as young as you used to be, but ur lifting strong! Awesome!

06-21-2006, 07:14 AM	#121
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Workout kinda sucked tonight. I'm not sure exactly why or what the reasons are, but my energy level sucked. I failed to meet my workout goals that were already achieved in a previous workout. I'm starting to question if I am becoming overtrained. I'll be paying very close attention to any potential signals for that. I felt pretty good at my last workout so I don't know what the deal is now. You can see below exactly where I failed to reach 10 reps on every set. I should also point out that I am pretty happy with what I see in the mirror despite anything esle. Tuesday 6/20/06 (30 sec rest intervals) Start time 9:15 pm BB Inclines (3x10, 1x8- 165lbs) BB Declines (4x10- 145lbs) DB Flat bench (4x10- 50s) 5 lbs less than previous workout for 10 reps T-Bar Rows (4x10- 80lbs) a 45lb plate and a 35lb plate HammerStrength Row (4x10- 180lbs) two 45lb plates on each side HammerStrength Reverse grip pulldwn (4x10- 120lbs) DB seated Military (4x10- 50s) BB seated Military (3x10, 1x8- 95lbs) Rear Delts Pec Deck (4x10- 105lbs) Decline Skullcrushers (2x10, 2x6- 75lbs) DB Overhead tricep ext (2x10, 2x8- 55lb) Machine Bicep Curls (4x10- 25lbs) plate loaded DB standing Bicep Curls (4x10- 20s) always done very strict Finish time 10:40 pm 52 working sets again. I cut out chest dips because I think they were bothering my right shoulder. Maybe the low carbs is finally taking it's toll on me with this training protocol. I'm not even losing bf anymore. I've hit yet another plateau in my quest to get extra lean for summer. I have to admit that my diet hasn't been perfect either, which won't help. I haven't been real bad, but as an example, I ate an apple pie over 4 days last week that was for my birthday. I even ate some ice cream on two of those 4 days. My wife, Roxane, made the pie herself. It was awesome! __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

06-22-2006, 06:32 AM	#122
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Well I don't seem to be having a problem with my lower body workouts like I am with my upper body after the 1 week layoff from my back injury. This is the workout I hurt my back on 2 weeks ago. No problems tonight. Wednesday 6/21/06 (30 second rest intervals) Start time 9:15 pm Cybex Squat press (4x10- 4 wheels and 1 Qtr on each side) Smith BB Squats (4x10- 185lbs) Hack Squats (4x10- 195lbs) DB SLDL (4x10- 75s) Seated Calves (4x10- 115lbs) Machine Ab crunch (4x10- 170lbs) Finish time 10:15 pm After I finished the hack squats my quads were shaking like a bowl full of jello. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

06-25-2006, 07:30 AM	#124
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	This upper body workout was on par. It took me longer to regain my upper body endurance than it did my lower body. If you compare it to my workout on the 20th you'll see what I am talking about. Friday 6/23/06 (30 second rest intervals) Start time 2:50 pm, weighed in at the gym 214.5 lbs BB Inclines (4x10- 165lbs) BB Declines (4x10- 145lbs) DB Flat bench (4x10- 50s) Wide Grip Cable Row (4x10- 160lbs) Wide Grip Cable pulldwn (4x10- 140lbs) DB Seated Military press (4x10- 50s) DB Side Laterals (4x10- 22.5s) Rear Delt machine (4x10- 20lbs each side) plate loaded DB Seated Bicep Curl (4x10- 32.5s) Cable Rope Hammer Curl (4x10- 70lbs) Tricep cable pushdwn (4x10- 80lbs) wide grip with an ez bar Reverse grip cable pushdwn (4x10- 60lbs) also with an ez bar Finished time ? ( i forgot to write it down) As usual I do one less back exercise during this workout because the following lower body workout is usually the most challenging and it involves deadlifts. 48 working sets total, all performed as expected without missing any target reps. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

06-25-2006, 07:34 AM	#125
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Saturday 6/24/06 Machine Ab crunch (4x10- 175lbs) BB Squats (4x10- 175lbs) moderate Deadlifts (4x10- 265lbs) DB Shrugs (4x10- 85s) Leg Curls (4x10- 75lbs) Standing Calves (4x10- 165lbs) 30 second rests btwn all sets. Nice workout. Felt strong! __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

06-28-2006, 07:11 AM	#126
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Switched my training tonight I can't really refer to it as a deloading. lol It's more of a shift in training for the next few weeks. I'll be training heavier again. Longer rest intervals btwn sets and less volume. Not to failure either. I am not a fan or believer of training to failure. I'm still keeping my reps in the 10 and 12 ranges. Tuesday 6/27/06 BB Inclines (225x10, 205x12) DB Flat bench (90sx10, 80sx10) Machine Dips Wide (2x10- 335lbs) T-Bar Rows (2x10- 115lbs) Hammer pulldwn in front (2x12- 230lbs) DB Military press (75sx12, 75sx10) Rear Delt Pec Deck (2x10- 165lbs) DB Shrugs (2x10- 105s) BB Curls (90x10, 80x10, 70x10) Rope Tricep Exts (3x12- 140lbs) __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

06-22-2006, 06:36 AM	#123
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	Hey thats good to hear!!!!! Lets keep it pain free ok!!!!!

06-29-2006, 06:39 AM	#127
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Once again tonight's lower body leg workout felt better than my last upper body workout. To avoid any possibilty of overtraining from lifting to failure I simply do as many reps as I can during a set without pausing btwn any of the reps. By doing this I am sure to be leaving 1-3 reps in the tank. High reps again, tens and twelves. Wednesday 6/28/06 BB Squats (275x12, 285x12) no pausing btwn reps, well below parallel but not atg Machine Ab Crunch (2x10- 200lbs) Cybex Squat press (2x10- 7 wheels on each side) DB SLDL (2x10- 125s) no straps Seated Calves (2x12- 135lbs) Fun workout. Nice and relaxing. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247 Last edited by powerman2000 : 06-29-2006 at 12:28 PM.

07-02-2006, 07:15 AM	#128
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Friday 6/30/06 BB Inclines (225x10, 205x12) no pausing btwn reps BB Declines (185x12) DB Flat bench (85sx10) BB Military press (135x15) HammerStrength Shldr press (185x12) Rear Delts machine (25s- 2x12) plate loaded machine Wide Grip Cable Row (210- 2x10) Close Grip Cable Pulldwn (180- 2x10) DB Tricep overhead ext (80- 3x10) Seated DB Curls (35s- 3x12) __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

07-02-2006, 07:24 AM	#129
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Saturday 7/1/06 Deadlifts (405- 2x10) I could have done 12 reps if my left hand grip was better BB Squats (275- 2x10) Leg Curls (125- 2x8) Standing Calves (240- 2x10) Machine Ab Crunch (200- 2x10) I'm going to find some lifting chalk to help me with my grip. I think that I've developed the problem because I've been using my straps too much lately. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

07-05-2006, 05:48 AM	#130
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Tonight I decided that I need to make a more drastic change in my routine. I did my regular upper body workout, but I am going to go back to an HVT protocol and train each body part only 1x per week. Several reasons for this change are that I do feel a little burned out on my modified DFHT protocol and also for just experimentation purposes. I will be looking forward to shocking my body a bit by giving each muscle group more time btwn workouts, but also training them with a lot more volume with heavier loads as well. I intend to keep all rest intervals btwn sets to 90 seconds. I'm not sure how many weeks that I will be doing this, but I'm sure it won't go on for months. Looking forward to the huge pumps. This will also give my aging joints a bit of extra rest. After I'm done with this for a while I'll probably return to the 30 second rest protocol again. I'll will continue to not train to failure. Tuesday 7/4/06 BB Inclines (225x10, 245x5) BB Declines (225x8, 7) DB Flat bench (100sx7, 6) HammerStrength Row (320- 3x7) HammerStrength Rvrs grip pulldwn (200- 3x8) BB Military Press (165x8, 7) DB Military Press (85s- 2x5) Decline Skullcrusher (95- 3x8) ez curl bar DB Seated Curls (40s- 3x8) __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

07-07-2006, 10:53 PM	#131
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Friday 7/7/08 Weigh-in 214.5 lbs BB Squats (4x9- 295lbs) DB SLDL (2x8- 125s) Seated Calves (3x14- 135lbs) Machine Ab Crunch (2x10- 200lbs) Still on a deloading phase, sort of. Made the switch today to a 1x per week for each body part training protocol. Supercompensation training. I'll be gradually ramping my volume up week after week. My new split will look like this for a while: Monday - Off Tuesday - Chest and Triceps Wednesday - Back and Biceps Thursday - Off Friday - Legs and Abs Saturday - Shoulders, Biceps and Triceps Sunday - Off Periodization will occur on a weekly basis. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

07-09-2006, 06:39 AM	#132
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Another deload workout today Saturday 7/8/06 BB Military (2x7- 185lbs) DB Military (2x6- 90s) HammerStrength shldr press (2x8- 180lbs) Rear Delt machine (2x10- 30lbs each side) plate loaded DB Shrugs (2x10- 100s) pausing at the top of each rep and hold DB side laterals (2x10- 25s) lowering the DB only half way down Seated DB Curls (3x6- 45s) Decline skullcrusher (3x10- 95lbs) ez curl bar __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

07-12-2006, 06:18 AM	#133
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Chest and Tricep only tonight Tuesday 7/11/06 Chest BB Inclines (3x6- 245lbs) DB Flat bench (3x12- 80s) BB Declines (3x8- 185lbs) BB Incline (1x35- 95lbs) Triceps Decline Skullcrushers (3x8- 100lbs) ez curl bar Reverse grip cable pushdwn (3x12- 60lbs) works the outer head of the tricep __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

07-13-2006, 06:56 AM	#134
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Wednesday 7/12/06 Back Deadlifts (1x6- 455lbs) Parallel grip pullups (3x6- bodyweight) HammerStrength front pulldwn (3x10- 270lbs) Wide Grip seated cable rows (3x14- 160lbs) Biceps DB Seated Curls (3x6- 45s) BB Curls (3x15- 50lbs) At my current bw of 215lbs my Deadlift tonight was a new PR. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247