Originally Posted by
Nick D'Agostino
Whats up Dwayne!
1/9
Paused Bench: 315x1@8, 335x1@9.5, 300x3x3@9
Close Grip: 236x6@7, 220x8@7, 205x10@7
DB Press: 60x10x3, 60x9
DB Lying Tricep Extensions: 4 sets
1/11
DL: 495x6x5@8
DB Reverse Lung: 30x10x5
1/13
Press:195x6x6@9, 170x10@10, 155x12@10
Rear Delt Reverser Fly: 5 sets
DB Hammer Curls: 6 sets
1/16
SQ: 405x6x5@8
Prowler/Chin/Back Extension Circuit x 4 sets
1/18
Incline Bench: 255x1@7, 275x1@8.5, 290x1@9.5, 220x6x5@8.5
Bench: 225x8@9, 205x12@9.5, 195x12@10
DB Press: 65x8, 60x10, 55x10, 50x10x2
Tricep Pressdown: 3 rest pause sets to 20 reps
1/20
Front SQ: 365x1@8, 405x1@9
Rack Pull: 585x1@8, 635x1@9, 570x4@8.5, 515x8@8.5
BB Row from rack pull height: 205x8, 225x8x2, 205x8x3, 185x15
Overall training has been going well. Yesterday I was feeling pretty beat and had different numbers in mind before the day started but backed off and decided not to push it. I'm enjoying playing around with assistance stuff I haven't touched since my bodybuilding days.