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Old 09-03-2009, 06:44 PM
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SkaterBro SkaterBro is offline
SkaterBro is sllllooowwwly bulking
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Join Date: Aug 2007
Posts: 61
Default Weakling

-Bench Press warmup(BARx6 no rest 70x4 no rest 125x3 NR 130x2) Max 155x4
-Chest Supported Machine Rows Shoulder Blades Retracted warmup(35x6 NR 90x4 NR 150x3 NR 160x2) Max 190x3
-Cable Abduction Max 55x3
-Unilateral Deadlift Max 30Reps
-Unanchored Sit-Ups (Perfect form) Max 11Reps
-Swiss Ball Leg Curls Max 6Reps
-Airplanes Max 10Reps

Dynamic Stretches PreWO:
FrankensteinsX10yards
Hip WalksX10yards
Gate SwingsX10yards
Pike WalksX10yards
Wall Ball RollsX12 (each arm)

Static Stretches PWO:
Doorway PecX30sX3
IR BroomstickX30sX3
LatsX30sX3
ButterflyX30sX3
TFL/ITBX30sX3
Hamstring DoorwayX30sX3
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6'5"
180 7% BF

Last edited by SkaterBro; 09-03-2009 at 06:50 PM.
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