[bigDman]

thanks for the comments guys

[Tonkin]

i mean ur good

[bigDman]

Floor Press 45x10 115x5 135x3 185x1 205x3 PR felt good i paused for about 2 seconds at the bottom of the rep
Close grip bench 175x8 175x7 175x6 PR
Underhand lat pulldown 160x8 for 3 sets PR
A) Barbell Cuban Press (also known as the muscle snatch):
Sets: 3
Reps: 8
Tempo: 4020
weight: 45 lbs
Rest Interval: 60 seconds, during which you should stretch the pecs, lats, and anterior deltoids.
B) L-Lateral Raise
Sets: 1
Reps: 10
Tempo: 3020
Wieght: 15
Note: This exercise should be performed immediately after the last set of Cuban presses only. Rest 60 seconds after the set and then proceed to C1.
C1) Side Lying Dumbbell Abduction to 45°
Sets: 2
Reps: 10
Tempo: 3022
Weight: 15
Note: Start with your non-dominant arm. Without resting, proceed immediately to C2 with the same arm.
C2) Dumbell External Rotation
Sets: 2
Reps: 10-12
Tempo: 3022
Wieght 15
Note: Without resting, return to C1 and repeat superset with the other arm.

i might go lighter next week with the roator cuff work

[BigBen]

GREAT WORK BIG D!
Bro some advice on the rotator cuffs man, only use a 5lb DB, its just to warm up the area not to make it grow.
Keep it up Big D !
AND

[bigDman]

i was talking to Eric Cressey and he said dont be afraid to go heavy as long as form is strict

[trapmanjoe]

awesome progress bro, you choose a great routine for explosivness. westside barbell is the best. when i was 15 i didnt even lift weights, so your off to a great start.

[robcardu]

Nice session man, very intense!!

[bigDman]

thanks guys

[Nothin' but a peanut!!]

i htink you're good too
but you're the best ever tonkin

[bigDman]

thanks guys


Speed box squats 45x5 135x3 185x2 for 8 sets... these felt very slow
Barbell Jump lunges 45x3 each foot foor 6 sets these were expolsive
Walking Lunges 135x20 for 3 sets PR These felt great

Then i did some ab exersize... not alot but more then the regular

Overall: B

[Nothin' but a peanut!!]

i understand with the name im not that stupid but can you describe exactly how you perform the jump lunges???
ps thats a good lunge with the barbell especially at the end man

[bigDman]

Sets: 6

Reps: 3 per leg, switching positions in mid-air

Tempo: Fast!

Rest Interval: 90 seconds between sets

Start from a jump squat position with roughly 30% of your 1RM dynamic barbell lunge. With the scapulae pulled back and down, explode up and extend one leg forward in mid-air. Upon landing, immediately drive directly upward, once again propelling yourself into the air, where you'll extend the other leg forward and repeat twice for a total of 6 "landings." You should attempt to have as long a stride as possible, but most will find that these dynamic efforts require them to keep the front foot slightly closer to the body than with normal barbell lunges. This is a must for any athlete looking to prevent groin strains from occurring with powerful split-second changes in direction

[bigDman]

Floor Press 45x10 115x5 135x3 185x1 205x3 205x5 PR felt good i paused for about 2 seconds at the bottom of each rep
Close grip bench 185x5 PR 185x4 185x2 last set it slipped out of my hand
bent row 165x8 for 3 sets PR i think
A) Barbell Cuban Press (also known as the muscle snatch):
Sets: 3
Reps: 10
Tempo: 4020
weight: 45 lbs
Rest Interval: 60 seconds, during which you should stretch the pecs, lats, and anterior deltoids.
B) L-Lateral Raise
Sets: 1
Reps: 10
Tempo: 3020
Wieght: 10
Note: This exercise should be performed immediately after the last set of Cuban presses only. Rest 60 seconds after the set and then proceed to C1.
C1) Side Lying Dumbbell Abduction to 45°
Sets: 2
Reps: 10
Tempo: 3022
Weight: 10
Note: Start with your non-dominant arm. Without resting, proceed immediately to C2 with the same arm.
C2) Dumbell External Rotation
Sets: 2
Reps: 12
Tempo: 3022
Wieght 10
Note: Without resting, return to C1 and repeat superset with the other arm.


workout went good

Overall: A