Champs Quest To Hang With Bane

Leg day... had to rush it , gym was closing

Squats
135 x 5 for warm up
315 x 5
315 x 5
335 x 4

leg press
450 x 5
540 x 5
720 x 5

leg extension
130 x 6
150 x 5
210 x 5

standing calf raise
130 x 5
150 x 5
170 x 5
210 x 5
 
deadlift and back day

deadlift
135 x 10 (warm up)
225 x 5
315 x 5
365 x 2

seated cable row
165 x 10
180 x 10
210 x 10

lat pulldowns (wide grip)
165 x 8
165 x 8
180 x 8

one arm db row
75 x 8
90 x 8
90 x 8

t-bar row
95 x 8
120 x 8
165 x 8

seated row machine with 2 second hold
150 x 8
170 x 8
210 x 8
 
shoulder/traps day

ohp
135 x 5 (warmup)
155 x 5
155 x 5
tried 185 but couldnt get it above my nose... will try again in two weeks

arnold press
50 x 8
50 x 8
50 x 8

straight bar straight arm pressdown
50 x 5
65 x 5
50 x 6

plate raise
45 x 5
45 x 5
45 x 5

upright row on cables
110 x 8
135 x 8
135 x 8

rear delt flye on machine
110 x 8
110 x 8
130 x 8

bb shrug
135 x 15
135 x 15
135 x 10
 
Nice work up in hyur, matey.

Are you following more of a strength base for your big 3 lifts and hypertrophy for the others?
 
Yeah..I'm basically borrowing mike ohearns power bodybuilding plan but doing extra lifts
 
chest

flat bench bb
135 x 5 (warm up)
225 x 5
245 x 5
275 x 3
275 x 2

incline bb bench
135 x 10
155 x 10
165 x 8

flat db bench
70 x 10
70 x 10
70 x 10

cable flyes (high)
65 x 10
65 x 10
65 x 10

cable flyes (mid)
50 x 10
50 x 10
50 x 10

cable flyes (low)
50 x 10
40 x 10
40 x 10

incline machine for an extra burn
dropset
110 x 10
90 x 10
70 x 10
 
arms

curls
105 x 5
105 x 5
115 x 5
125 x 3
105 x 5

overhead tricep extension DB
70 x 10
80 x 10
80 x 10

preacher curl
60 x 10
60 x 10
60 x 10

tricep pressdown with rope
50 x 10
50 x 10
65 x 10

muscleman curls on cables
50 x 10
65 x 10
65 x 10

tricep pressdown with straight bar
50 x 10 x 10 half reps
50 x 10 x 10 half reps
65 x 10 x 10 half reps

concentration curls on machine (each arm then both arms together)
50 x 10 x 5
50 x 10 x 5
50 x 10 x 5

tricep press machine
90 x 8
90 x 8
110 x 8
 
3 days off...back at it tonight

squats
135 x 5 for warmup
225 x 5
315 x 5
345 x 2
315 x 3

leg press
360 x 8
540 x 6
720 x 4

leg extension
150 x 10
170 x 10
190 x 8

standing calf raise
130 x 15
130 x 15
130 x 15
 
chest day

bench press
135 x 10 warmup
225 x 5
245 x 5
255 x 5
225 x 5

incline
135 x 10
155 x 10
165 x 10

decline with dbs
70 x 10
90 x 7
90 x 5

flye machine
110 x 10
130 x 10
170 x 5

mid cable flye with 2 second pause
50 x 10
50 x 10
50 x 10

low cable flye with 2 second pause
50 x 10
40 x 10
40 x 10

chest press machine for burnout
130 x 10
150 x 10

incline machine
150 x 10
 
deadlift
135 x 10
225 x 5
315 x 5
failed on 405...couldnt quite lockout

bentover bb row
135 x 10
135 x 10
135 x 10

seated cable rows
180 x 10
180 x 10
180 x 10

lat pulldowns
155 x 10
155 x 10
155 x 10

db rows
55 x 10
55 x 10
55 x 10

row machine (2 second hold)
130 x 10
130 x 10
130 x 10
 
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