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Old 11-01-2010, 05:17 PM
jaypo jaypo is offline
jaypo is losing pounds, but putting on mass!
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Join Date: Oct 2008
Location: Houma, LA
Posts: 40
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Bigbear- I found the answer to my question on Starting Stregth- didn't realize it was the Rippetoe program's name!

Saturday- had to catch up for slacking last week.

Back, Shoulders, and Triceps:

Warmup with half stack on seated rows.
Set 1- 3 from bottom- 6 reps
Set 2- 1 from bottom- 6 reps
Set 3- 1 from bottom- 6 reps

Chin ups:
Set 1- 10 reps
Set 2- 10 reps
Set 3- 10 reps

Reverse Flys:
Set 1- 20 reps at 60

Shoulders:
Warmup- Shoulder Press- 15 reps with 40lb dumbells
Set 1- 6 reps with 60lb dumbells
Set 2- 6 reps with 60lb dumbells
Set 3- 6 reps with 65lb dumbells

Upright Rows-
Set 1- 10 reps at 75lbs
Set 2- 10 reps with 85lbs
Set 3- 10 reps with 85lbs

Lateral Raises-
Set 1- 20 reps with 17.5lb dumbells

Triceps:
Tricep Pressdowns:
Warmup- 20 reps with half stack
Set 1- 6 reps at 140
Set 2- 6 reps at 150
Set 3- 6 reps at 160

French Press:
Set 1- 10 reps with 110
Set 2- 10 reps with 120
Set 3- 10 reps with 130

Body Weight Dips:
Set 1- 20 reps

My back, shoulders, and triceps were ridiculously pumped!

This afternoon- chest and biceps.
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