9 13 DE Upper

2 workouts (including this one) left before bicep surgery...gotta make em count!

Fat bar speed bench + doubled minis
  185 x 3 x 9

Incline skull crusher
  105 x 8 x 5

superset w/ monster-mini band pressdowns x 20 x 5

Lat pull down, medium grip
  140 x 12 x 5     *had to go light on these, they cause pain in my torn bicep

dumbbell shrugs
  95 x 20 x 5

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7 13 ME Lower

Only 3 more heavy squat/DL days before circa max! Time to step it up!!!

Safety Squat bar squat, low box + 120 lbs chain

  155 x 5
  245 x 3
  335 x 1
  add briefs
  425 x 1
  475 x 1
  515 x 1
  565 x 1 (10 lb PR)
  605 miss

Front squats
  185 x 8
  225 x 8
  275 x 8 x 3

Landmine T-bar row
  100 x 12
  145 x 12
  190 x 12
  215 x 12 x 3

Dumbbell RDL
  90s x 12 x 3

Crunch machine
  45 x 15 x 3

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5 13 ME Upper

Bench Press off Manpon
 worked up to 435 x 2

Floor press
  255 x 5
  255 + 1 set chains x 5
  255 + 2 sets chains x 5
  255 + 3 sets chains x 5
  255 + 4 sets chains x 5

One arm dumbbell overhead
  40 x 10 x 3

Front Strait arm pulldown
  80 x 12 x 3

Front barbell raise overhead
  50 x 12 x 3

hammer curl
  60 x 12 x 3

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10 13 Cardio

Exercise bike, 30 mins

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1 13 ME Upper

Bench Press w/ Slingshot
  135 x 10
  225 x 5
  275 x 3
  315 x 1
  365 x 1
  add slingshot
  405 x 1
  455 x 1
  485 x 1
  505 miss (previous PR 500)

Ultra wide grip cambered bar bench
  225 x 10
  245 x 10
  265 x 10
  275 x 10

Tate press
  70 x 8 x 8

Hammer iso chest supported row
  160 x 8 x 6 each arm

Front Plate Raise
  45 x 15 x 3

Rear delts on pec deck
  90 x 25 x 3

Hammer curls
  30 x 20 x 3

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11 13 DE Lower

Speed Squat, SS bar + average bands (w/ briefs) week 1 (50%)
  335 x 2 x 12

Reverse Hyper
  360 x 20 x 2

Leg Extension
  160 x 20 x 2

Leg Curl
  135 x 20 x 2

Seated Calf Raise
  140 x 20 x 2

Spread eagle sit-up
  bw x 25 x 2

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13 Cesar Millan Emily

Sur le site : http://tgrandin.canalblog.com/ les vidéos complètes de César Millan et son livre. Découvrez aussi,-Temple Grandin, née autiste elle comprend le...

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12 13 ME Upper

Fat Bar Speed Bench + doubled mini bands
  185 x 3 x 9

Fat Bar Bench Press
  225 x 20 x 1 close grip
  225 x 20 x 1 ultra-wide grip

Band tricep pushdown
  doubled monster mini band x 15 x 5

Lat pulldown, medium grip
  160 x 12 x 5

Dumbbell Shrugs
  95 x 20 x 5

Face Pulls w/ Blast Straps
  bodyweight x 20 x 3

Standing EZ bar curls
  75 x 12 x 5

Seated Leg Raises
  15 x 5

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Boca de Piano es un Show Cesar Milan 10 8 13

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