Monday:
Bench press: 5,5,5,5,4 @ 240lbs
shoulder press 5x5 @100 lbs
close grip bench press @ 45% of 1rm
abs: static holds 120 lbs 2 sets @ 15 seconds
Hanging knee raises 3 sets of 10
CK's Cruise
Tuesday: had to skip workout to read 3.0
Wed: did tuesdays workout:
Squat: 5x5 @270
did static hold at 415 lbs for 20 seconds
seated rows 5x5 130 lbs
Machine static hammer curl 100lbs @ 20 seconds.
Little tip on doing curls, if your elbows are coming out in front of you then you are using too much shoulder and back. Always keep your elbows to your side. My first set of hammer curl static hold was done and I had my elbows out front and noticed that my shoulders were straining, did it again for form with elbows to the side and felt it in the bicept.
Thursday:
Bench 5x5 @ 240 ( did them all this time
)
close grip 10 reps at 135 lbs, need to go up in weight.
seated military press 5x5 @ 115 lbs
hanging knee raises 3 sets of 10 with a 20 second static hold on the last rep.
Wed: did tuesdays workout:
Squat: 5x5 @270
did static hold at 415 lbs for 20 seconds
seated rows 5x5 130 lbs
Machine static hammer curl 100lbs @ 20 seconds.
Little tip on doing curls, if your elbows are coming out in front of you then you are using too much shoulder and back. Always keep your elbows to your side. My first set of hammer curl static hold was done and I had my elbows out front and noticed that my shoulders were straining, did it again for form with elbows to the side and felt it in the bicept.
Thursday:
Bench 5x5 @ 240 ( did them all this time
)close grip 10 reps at 135 lbs, need to go up in weight.
seated military press 5x5 @ 115 lbs
hanging knee raises 3 sets of 10 with a 20 second static hold on the last rep.