[pumpingiron]

Chest:

4xBB Bench Press up to 200 pounds
4xIncline Smith Bench Press up to 177 pounds
4xPec Dec Flyes up to 177 pounds
3xCable Flyes up to 33 pounds

Back:

4xCable front pulldown up tp 210 pounds
4xSeated close grip underhand pulldown up to 155 pounds
3xSeated rows up to 220 pounds

[pumpingiron]

Damn christmas pause made me weak!!!

Shoulder:
3xSmith behind neck press up to 155 pounds
2xLever shoulder press up to 110 pounds (no back support, just seated)
3xOne arm lateral cable raises (jay cutler style) up to 11 pounds
2xSeated db lateral raises up to 27 pounds
5xRear lying cable lateral pulls up to 17 pounds

3xLever shrugs up to 330 pounds

It's soooo sad...

[Rocky]

Nothing wrong with that session man! I'm sure you'll be up to full strength again in no time!

[Q80_MuscleHed]

keep it up .. stay cosistant man .. and everything goes to the best

[Amped]

Yeah, I took a week off also and I felt like a little 12yr old girl when I got back in.

[pumpingiron]

My new training partner is pushing me to the limit...

5xDB Curls up to 26kg
4xEZ Curls up to 50kg
4xOverhead cable curls(?) up to 15kg

5xCable pushdowns up to 54kg
4xIncline EZ tricep extensions up to 40kg
4xOne arm pushdowns up to 10kg

[Q80_MuscleHed]

wooow .. great man .. u have a great training partner :)

[jornT]

I suggest you stick with this one, nice workout bro!

[pumpingiron]

Originally Posted by jornT

I suggest you stick with this one, nice workout bro!

That's for sure... Trained with him for a week and it feels like my first workouts ever. DOMS like you wouldn't believe.

[Rocky]

Nice work man! A good training partner makes all the difference!

[pumpingiron]

7xLeg presses up to 280kg
7xLeg extensions up to 60kg

4xStanding calf raises (own weight)
4xDonkey (about 80kg)

[Q80_MuscleHed]

seems like light workout man ??

[pumpingiron]

Originally Posted by q80_muscleHed

seems like light workout man ??

Yep... Trained quads alone... I'm a pussy.