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23-06-2005, 11:56 AM
| #1 (permalink) |
| cookie monster  Join Date: Jun 2004 Location: Llanelli (im on the right side of the bridge)
Posts: 520
  | dk's strength rutine monday - squats and deads 3 warm up sets extentions (10kg) to hamstring curls (20kg) squats 8x60kg 6x100kg 3x140kg 3xsingles on 180kg/ if i have suit on 3reps 1x200-230kg suited only deads 6x60kg 6x100kg 6x140kg 6x180kg 3x200kg depending on how im feeling eithere 3 singles on 220kg or strainght 3 reps tuesday - back and biceps back wide grip chins 6x6reps as many as i can on my own db rowing 4x6reps heavy close grip pull dwns 4x6 reps medium bent over rows 4x6 medium bieceps coz u have already given biceps a small work out to day and are not rlly a muscle used in lifting i dont do much here ez bar curls 3x8 reps with bout 30kg preachers 3x8 starting with 25kg then movin up to 35kg for last set db curls bout 35lbs db's wednesday - chest bench warm up on bar(20kg) bout 12-15 reps 8x50kg 6x70kg 3x90kg 3x100kg 110kg for a single/3reps if i have shirt on 120kg for 3 singles/or 3 reps depending on how u feel(shirted) incline db's 4x6 reps heavy seated press 4x8reps light pecdeck 2x10reps 2x10reps cable cross overs thursday - assistance lifting extentions and ham' curls to warm up 4x6 on leg press 4x6 goodmornings 4x20 jumping squats with plate 4x6 weighted hyperextentions 4x6 front squats 4x6 stifflegged deadlifts friday - off saturday - shoulders and tricep shoulders db press 4x6 reps heavy rear standing milatry press 4x6 heavy side lats to rear lats 4x10reps maybe sum upright rowing 4x8reps tricep seated skull crushes 4x6 reps press downs 4x6 reps dips to press ups 4xfailure dips are preformed narrow grip and to 90 bend at elbow, press ups are preformed feet raied higher than head, close stance with fists and elbows kept clos to the body sunday - off only started doing this rutine about 3 months ago after i won the british! and already i have increased my total by 100kg
__________________ :lift: 3 white lights and u gone to deep :lift: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ----------ass to grass---------- To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ;) :jerk: Powerlifters pump harder:jerk: ;) To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. |
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