battlechaser
New Member
As of this post I am 6ft 3 inches andweighing 204.5 pounds. Ill get my bodyfat % when I wake up tonight (I work nights). I am going to do like faz and fausto recommend but am going to modify to 12, 8, 5 as I have not done anything over 8 reps in a long time.
This cycle I am going to attempt to do every set/rep in perfect form.
Tuesday Dec 6, 2005
Establish 12 rep max.
Bench
w/u 15x135
12x225 (I only got 11 and form was crappy after 10)
12x215 (Much to my disappointment this is my 12 rep max with perfect form
)
Incline Bench
12x175 (max)
Shoulder Press (front)
12x85 (max)
Lateral
12x22.5 (max)
Rear Delt Machine
12x140 (max)
Shrug
12x195 (max)
V-bar Tricep Pushdown
12x70
12x85 (max)
Chins
12
12
Hammer Seated Row
12x90
12x95 (max)
Barbell Curl
12x75
12x85 (max)
Hack Squat (all the way down)
12x225
12x255 (max)
Leg Curl
12x95 (max)
Calf Raise
12x90
12x100 (max)
Sit up
50
50
Unfortunately a 3 mile run is necessary 3 times a week. I need to run for work. I run right after my workout because on my off days I like to do absolutely nothing. Work takes a lot out of me so I like my free time. I usually work out Mon Wed Fri but sometimes my work schedule interferes. Anyway this was 12 rep max day. Thurs will be 8 rep max day.
This cycle I am going to attempt to do every set/rep in perfect form.
Tuesday Dec 6, 2005
Establish 12 rep max.
Bench
w/u 15x135
12x225 (I only got 11 and form was crappy after 10)
12x215 (Much to my disappointment this is my 12 rep max with perfect form

Incline Bench
12x175 (max)
Shoulder Press (front)
12x85 (max)
Lateral
12x22.5 (max)
Rear Delt Machine
12x140 (max)
Shrug
12x195 (max)
V-bar Tricep Pushdown
12x70
12x85 (max)
Chins
12
12
Hammer Seated Row
12x90
12x95 (max)
Barbell Curl
12x75
12x85 (max)
Hack Squat (all the way down)
12x225
12x255 (max)
Leg Curl
12x95 (max)
Calf Raise
12x90
12x100 (max)
Sit up
50
50
Unfortunately a 3 mile run is necessary 3 times a week. I need to run for work. I run right after my workout because on my off days I like to do absolutely nothing. Work takes a lot out of me so I like my free time. I usually work out Mon Wed Fri but sometimes my work schedule interferes. Anyway this was 12 rep max day. Thurs will be 8 rep max day.