[Rocky]

Good luck with the fitness test -I'm sure you'll do fine!

[Amped]

THanx ROcky-been working 14hr shifts past two days. Going in tonight. So I decided to just do some cardio today. 25 mins on treadmill and 15 mins on elyptical machine. Later guys talk to you tonight from work.

[Rocky]

Mm! Nice shifts! Have fun tonight!

[TrueOutlaw]

14hr shifts man o man........cardio : (
bench comp cool good luck bro if u decide to do it.......what weight class and what is ur target goal.........

[Q80_MuscleHed]

may god help u bro .. that's a load of work .. good luck amped

[Amped]

true outlaw-trying to weigh around 210, going for 400lbs to 410 lbd around there....

[Amped]

CHEST AND BI'S

Bench
135-warmup
225 x12 -warmup
255 x5
255x5
255x5
255x5
275x5
315x1

Incline Dumbbells
65 x12
75x10
80x8
80x8

Cable Flyes

55 x10
70 x8
70x8
85x8

Hammer Curls

40 x10
45x8
50x6
50x6

Ez Bar Curls

85 x8
95x8
95x8

Single Arm Preacher CUrls

30 x10
40x10
45x8
45x8

Thanx guys-Later

I luv the new benching program. I am sore as **** when done. I know to some that is not much weight but to me I feel strong as a ****ing OX. LAter

[Banshee20]

Damn Amped!! You are crazy intense, really awesome work. :) Good luck with your bench competition, Im sure you'll do great with this type of prep work under your belt.

Glad to see you are doing well. :)
Banshee

[Amped]

^^thank ya--means alot

[Amped]

Back and TRI's

DEADZ

135 warmup
225 x12
275 x10
295 x8
305 x5
315x2

LatPuldowns

175 x10
190 x10 for 2 sets
205 x8

T-bar Rows

2 plates for 2 sets of 10
3 palyes for 2 sets of 8

Rope Pulldowns

130 x 10
145 x8
145 x8
160 x5

Triangle Bar pushdowns

120 x12
140 x10
160 x8
180 x6

Dips {done feet on one bench and upper body on another bench}
bodyweight dips till failure
1 set with 45lb plate on lap till failure
1 set with 2 plates on lap till failure

going to do cardio later today ,, time for some sleep no kids in the house and wife is working. Finally got a day off.

[TrueOutlaw]

those are good goals amped good luck bro..........couple of high intensity work outs there too. i love that bench program 5 sets of 5........gotta steal it bro LOL
keep ut the intesity bro

[Q80_MuscleHed]

nice session man .. ur deadz wieghts are getting higher :) .. keep it up

[Rocky]

2 big routines there man! Sweet stuff.

[MaKaVeLi]

nice chest n bis session - the weight still looks good and if it's working then even better! keep workin on them deadz but 295 x 8 is pretty darn good