A Top 40 Weightlifting Blog

Saturday, February 05, 2011

Day 4 of 21

2 Board press today. Not too bad, but I really need to perfect my set up with the heavier weights.

Warm Up
Stationary Bike - 5 minutes.
Plyometric Push Ups - 3 sets/10 reps.
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/6 reps, 275lbs/6 reps.

Working Sets
2 Board Press - 315lbs/4 reps, 365lbs/2 reps, 365/1 rep (missed 2nd rep), 365lbs/3 reps, 385/1 rep (missed 2nd rep), 385lbs/miss, 335lbs/4 reps.
Super Set the Following 4 times
Dips - 6 reps.
Bent Over Barbell Rows - 225lbs/8 reps (first 2 sets), 245lbs/8 reps (last 2 sets).
Declined Sit Ups - 20 reps.

Dumbbell Side Laterals - 2 sets/12 reps/25lbs.

Now the work out is done I gotta get ready for my son's 8th Birthday party. It's a pool party. I should look awesome all pumped up lookin' all powerlifter like. :-P


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