- Joined
- Jan 10, 2011
- Messages
- 1,229
- Reaction score
- 650
Worlds Prep - Meso 1 week 1
Monday
Flat Bench Press 3 x 225 x 8,8,8
Flat Bench Press 3 x 195 x 10,10,10
Skullcrusher SS Close Grip Bench Press 3 x 80 x 8,8,7+12,12,11
Barbell Upright Row 3 x 75 x 14,12,11
Barbell Curl 3 x 65 x 11,9,8
Tuesday
Low Bar Squat 3 x 260 x 10,9,8
Low Bar Squat 3 x 230 x 10,9,8
High Bar Good Morning 3 x 135 x 8,7,7
Smith Machine Calves 3 x 190 x 22,10,9
RC Planks 3 x bw x 1:30
Wednesday
Normal Grip Pulldown 3 x 140 x 11,10,9
Close Grip Pulldown 3 x 120 x 12,11,10
Bent Over Barbell Row 3 x 145 x 11,10,9
Meadows Rows 2 x 50 x 10,9
BB Shrugs 2 x 225 x 8,8
Thursday
Overhead Barbell Press 3 x 115 x 8,8,7
Incline Dumbbell Press 3 x 65 x 8,8,7
Flat DB Flys 2 x 45 x 9,8
Dips SS French Press 3 x 60 x 15,13,11+12,10,8
Barbell Upright 3 x 60 x 10,10,10
Barbell Curl 3 x 60 x 10,9,8
Friday
Conv. Deadlift 2 x 345 x 8,8
45 degree back raise 3 x 25 x 10,9,8
High Bar Squat 3 x 225 x 12,11,10
Horizontal Calf Raises 3 x 250 x 10,9,9
Candlesticks 3 x BW x 9,8,7
Saturday
1-Arm Dumbbell Row 3 x 85 x 9,9,8
Chest Supported Rows 3 x 105 x 8,7,7
Neutral Grip Pulldown 3 x 140 x 10,9,8
Dumbbell Side Lateral Raise 3 x 30 x 10,10,9
2-Arm Dumbbell Curl 3 x 30 x 10,8,7
Reaching Decline Abs 3 x bw+45 x 10,8,7
The first week in the books. All is going well. Went golfing for a full day and was literally eating ground beef and beans on the course, and drinking water on the 19th hole. My motivation is unparalleled right now. I'm already psyched up to stick to my diet during the holidays. It's only been one week, but I have zero cravings for anything.
Monday
Flat Bench Press 3 x 225 x 8,8,8
Flat Bench Press 3 x 195 x 10,10,10
Skullcrusher SS Close Grip Bench Press 3 x 80 x 8,8,7+12,12,11
Barbell Upright Row 3 x 75 x 14,12,11
Barbell Curl 3 x 65 x 11,9,8
Tuesday
Low Bar Squat 3 x 260 x 10,9,8
Low Bar Squat 3 x 230 x 10,9,8
High Bar Good Morning 3 x 135 x 8,7,7
Smith Machine Calves 3 x 190 x 22,10,9
RC Planks 3 x bw x 1:30
Wednesday
Normal Grip Pulldown 3 x 140 x 11,10,9
Close Grip Pulldown 3 x 120 x 12,11,10
Bent Over Barbell Row 3 x 145 x 11,10,9
Meadows Rows 2 x 50 x 10,9
BB Shrugs 2 x 225 x 8,8
Thursday
Overhead Barbell Press 3 x 115 x 8,8,7
Incline Dumbbell Press 3 x 65 x 8,8,7
Flat DB Flys 2 x 45 x 9,8
Dips SS French Press 3 x 60 x 15,13,11+12,10,8
Barbell Upright 3 x 60 x 10,10,10
Barbell Curl 3 x 60 x 10,9,8
Friday
Conv. Deadlift 2 x 345 x 8,8
45 degree back raise 3 x 25 x 10,9,8
High Bar Squat 3 x 225 x 12,11,10
Horizontal Calf Raises 3 x 250 x 10,9,9
Candlesticks 3 x BW x 9,8,7
Saturday
1-Arm Dumbbell Row 3 x 85 x 9,9,8
Chest Supported Rows 3 x 105 x 8,7,7
Neutral Grip Pulldown 3 x 140 x 10,9,8
Dumbbell Side Lateral Raise 3 x 30 x 10,10,9
2-Arm Dumbbell Curl 3 x 30 x 10,8,7
Reaching Decline Abs 3 x bw+45 x 10,8,7
The first week in the books. All is going well. Went golfing for a full day and was literally eating ground beef and beans on the course, and drinking water on the 19th hole. My motivation is unparalleled right now. I'm already psyched up to stick to my diet during the holidays. It's only been one week, but I have zero cravings for anything.