10-1's workout chest, shoulders, triceps, abs

Bench Press

4 sets of 6

225 lbs warm up 12 reps
315 X 6
405 X 6
425 X 6

315 Burnout, 20 reps


Dumbell incline

4 sets of 10

120 x 10

130 x 10

140 x 10

150 x 10


military press

3 sets of 8

80 x 8

90 x 8

95 x 8

CABLE FLYS (on free motion machine) chest

4 x 15


Seated chest press

4 x 10

push ups on stability ball

4 sets of 50


Dumbbell shouder raises

4 sets of 10

45 x 10

50 x 10

50 x 10

55 x 10

triceps extensions

6 x 20 (superset with tricep dips)

until failure


Abs for 15 mins

good ****. my gyms db only go up to 100


10-2
bench 135 x 10, 185 x 8, 225 x 6, 275 x 1
db incline 75 x 10, 90 x 8, 100x 4
standin shouldr prss 95 x 10, 115 x 6
db bench 70 x 10, 85 x 8, 100 x 3


there was this one girl practicing for tracc when i was in my gym class. man she was perfect

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heavy weights. USC football. LAKERS. RAIDERS.
its still your moutherfuckin set
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10-4
cleans
sprints
agility work
ran 1mi

10-5
iso lat pulldown
seated cable row
pull ups 8, 8

pulled somethin doin pull ups. i dont know wtf is happening to my body this week

__________________
heavy weights. USC football. LAKERS. RAIDERS.
its still your moutherfuckin set
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10-8
ran 2.20mi
box jumps

10-9
bench
incline bench
db standing shoulder press
db rear delts
football warm ups
sprints
ran 1mi

__________________
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its still your moutherfuckin set
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10-10

rows 135 x 10, 185 x 6, 225 x3
seated row
pullups 10,10, 10
db curls(regular,h, c,i) 35s x 10,10,10,8

10-11
cleans 135 x 5, 165 x 5, 185 x3, 205 x 1, 215 x 0,0
deadlifts 135 x 8, 225 x 5, 315 x 5, 405 x 3
squats 135 x 10, 275 x 5, 315 x 5, 365 x 0
box jumps with db 15s x 10,10 30s x 10
lunge 90 x 5
front squat 90x5,5

__________________
heavy weights. USC football. LAKERS. RAIDERS.
its still your moutherfuckin set
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10-15
bench 135 x 10, 185 x 8, 225 x 6, 245 x 4, 275 x 3 (2 with spot)
standing shoulder press 90x 10, 115 x 5, 135 x0

10-16
db row 70, 80 x 10, 100 x 8
seated row
pull ups 10, 5
curls 35 x 10,10, 40 x10, 10,10
box jumps with dumbell 25s x 5
football drills, sprint, agility drills

i pulled something doin pull ups again smh

__________________
heavy weights. USC football. LAKERS. RAIDERS.
its still your moutherfuckin set
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10-18

bench 135 x 10, 185 x8, 225 x 5, 275 x 2, 295 x 3 (2 spot) 315 x 1 spot
db incline 60 x 10, 80 x 8, 100 x 5
seated shoulder press 40 x 10

i really hate when ppl swoop on your area after they see you get up and dont ask if youre done

__________________
heavy weights. USC football. LAKERS. RAIDERS.
its still your moutherfuckin set
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10-22
squat 135 x 10, 185 x 8, 225 x 6, 315 x 4
clean 110, 135 x 5, 175 x 3, 200 x 0
deads 200, 165 x 5, 330 x 3, 385 x 1, 400 x 1

__________________
heavy weights. USC football. LAKERS. RAIDERS.
its still your moutherfuckin set
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db row 70 x 10, 100 x6
pulldown(reg and underhand) 110 x 10, 130 x 10, 10. 150 x 10,10, 180 x 4, 8, 200 x 5(uh)
pullups 10,10,8
seated row
db curl 40s x 8, 8,8

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its still your moutherfuckin set
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pull-down....

my dude failing @ squats......

Bro don't hurt yourself.....

3 plates is good....

i threw squats in the bushes already. i realized that my 400+ days are over. im on a different mindstate


im not tryin to hurt myself either, but my body is startin to feel

__________________
heavy weights. USC football. LAKERS. RAIDERS.
its still your moutherfuckin set
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mos def

@ being dawg you're not even 25 yet.........

either way 400+ is like asking for trouble, especially if the form is off

haha its the truth tho. snap **** up isnt cool

__________________
heavy weights. USC football. LAKERS. RAIDERS.
its still your moutherfuckin set
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10-24
bench 135 x 10, 185 x 9, 225 x 6, 275 x 2
db incline 60 x 10, 75 x 8, 100 x5
db seated shldr prss 40 x 5
db seates rear delt fly 15 x10

10-25 caveman training
40lb chain push ups 20, 10
plyo push up 4
rope pull 4plates
150lb keg walk
sled push 4plates
sled walk 4plates, 6plates
450lb tire flip

sprints

today was a fun day. i love this ****

__________________
heavy weights. USC football. LAKERS. RAIDERS.
its still your moutherfuckin set
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10-30

bench 135 x 10, 185 x 8, 225 x 5, 275 x 1, 225 x10
db bench 70 x 10, 100 x6, 5
incline bench 135 x 10
tricep kick backs 30 x 10
ski hat 12min challenge...one round lol
football drills

__________________
heavy weights. USC football. LAKERS. RAIDERS.
its still your moutherfuckin set
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.