I have been keeping most exercises as long as I am making progress with them, so these two blasts have many of the same exercises. I have dropped down to 238 from ~258 the last blast to be in shape for physical fitness tests to become a police officer. My strength has not suffered.
FLAT BB 245x13--------------> 285x12
CG rows upright 95x22--------> 130x22
INC SKULLS 110X22-----------> 130X19 (BEING REPLACED WITH dead skulls)
Life fitness Calf raise 210x13--> 260x14 (replacing with seated c.r.)
sumo leg press 830x11--------> 850x10 (replaced with BW curls)
squats 335x5 250x20---------> 370x4 315x20
rack chins 100x19------------> 120x16
BB Row 295x6 275x11--------> 300x6 260x12 (concentrated on form)
drag curls 90x22--------------> 105x25
leg press c.r. 400x10---------> 420x12
lying leg curls 85x24--------->110x23 (replacing with lunge squats)
zerchers 315x6 225x20-------> 380x5 280x19
deads 455x4 405x9-----------> 510x4 455x7
preachers 70x21--------------> 85x20 (replacing)
wide rows (rear delts) 130x21-> 165x21
cable extensions 125x19------> 145x20 (replacing with reverse grip bench)
donkey c.r. 110x12-----------> 140x14
LF single leg press 250x9------->310x8
widowmaker tumble squats - 5 sets of 20 ending with 50x11
neutral rack chins 75x18--------> 95x16
hammer curls both arms 70x27---> 105x22
These are just some of my exercises and the gains are over five months with two short cruises in between.
FLAT BB 245x13--------------> 285x12
CG rows upright 95x22--------> 130x22
INC SKULLS 110X22-----------> 130X19 (BEING REPLACED WITH dead skulls)
Life fitness Calf raise 210x13--> 260x14 (replacing with seated c.r.)
sumo leg press 830x11--------> 850x10 (replaced with BW curls)
squats 335x5 250x20---------> 370x4 315x20
rack chins 100x19------------> 120x16
BB Row 295x6 275x11--------> 300x6 260x12 (concentrated on form)
drag curls 90x22--------------> 105x25
leg press c.r. 400x10---------> 420x12
lying leg curls 85x24--------->110x23 (replacing with lunge squats)
zerchers 315x6 225x20-------> 380x5 280x19
deads 455x4 405x9-----------> 510x4 455x7
preachers 70x21--------------> 85x20 (replacing)
wide rows (rear delts) 130x21-> 165x21
cable extensions 125x19------> 145x20 (replacing with reverse grip bench)
donkey c.r. 110x12-----------> 140x14
LF single leg press 250x9------->310x8
widowmaker tumble squats - 5 sets of 20 ending with 50x11
neutral rack chins 75x18--------> 95x16
hammer curls both arms 70x27---> 105x22
These are just some of my exercises and the gains are over five months with two short cruises in between.
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