Total Body Session + Upper Bodybuilding Session

Posted: October 5, 2014 in Uncategorized

Friday, October 3, 2014 @ Guelph Football

Incline Press 3 @ 70/80/90% using 330 as working max.
2 x 5 @ 135, 3 @ 230, 3 @ 265, 3 @ 295

Front Squat 3 @ 70/80/90/80/70% using 420 as working max.
2 x 5 @ 135, 1 @ 225, 3 @ 295, 3 @ 335, 3@ 380, 3 @ 335, 3 @ 295

Chin-ups 25 total reps
Back Extension 3 x 10
Hanging Leg Raise 3 x 10
KB Shrugs 3 x 10

Sunday, October 5, 2014 @ Guelph Football

a1) Cossack Squat 2 x 10
a2) Side Plank 2 x 30 sec
a3) Reverse Hyper 2 x 10

b1) Rear Delt Raise 20 @ 10, 15 @ 15, 10 @ 20lbs
b2) Lateral Raise 20 @ 10, 15 @ 15, 10 @ 20lbs
b3) Front Raise 20 @ 10, 15 @ 15, 10 @ 20lbs
b4) DB Shoulder Press 20 @ 10, 15 @ 15, 10 @ 20lbs

c1) BW Triceps Extension 20, 15, 10 reps
c2) Suppinated Pushdowns on Keiser 20 @ 15, 15 @ 20, 10 @ 25
c3) Push-up 20, 15, 10 reps
c4) Plate OH Extension 20 @ 25, 15 @ 35, 10 @ 45lbs

d1) DB Curl 20 @ 20, 15 @ 30, 10 @ 40lbs
d2) Rope Keiser Curls 20, 15, 10 reps
d3) Suppinated Lat Pulldown 20, 15, 10 reps
d4) High Rope Curls on Keiser 20, 15, 10 reps

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