DEAD LIFT

week 9 day 4

shoulders
hips

DEADLIFT
135x2, 225/315/365/405/455x1, 365/365x3

That's it... I'm tired and we are leaving town on Saturday.


Mens Sana in Corpore Sano

BENCH PRESS

week 9 day 3

shoulders
hips

BENCH PRESS
45x5, 135x3, 185x2, 225/275/315/355/375x1, 390x0, 375x1, 245/245x3

FACEPULLS/PRESSDOWNS w/ MINI BAND
4 sets of 10 (superset)


Mens Sana in Corpore Sano

SQUAT (PR)

week 9 day 2

shoulders

hips

SQUAT

45x5, 135x2, 225/315/365/405/455/495/535/555x1, 315x3

*PR

*I was in too much pain to do anything else. All my joints felt horrible. No more 2x per week squatting.

WOOOO HOOOO!!!!!

Mens Sana in Corpore Sano

LIGHT BENCH PRESS

week 9 day 1
*Using Big Iron-Style Cycle with down sets

shoulders

DUMBBELL BENCH PRESS
35s - 10 reps
45s - 10 reps
60s - 5 reps
80s - 10 reps for 5 sets
40s - 30 reps
*I either only did 4 sets or one of the sets didn't make it on the video... not sure.

CHEST-SUPPORTED ROW
2 plates - 10 reps
3 plates - 5 reps for 2 sets

EXTENSIONS
30 reps

I hope this dumbbell stuff pays off.

Mens Sana in Corpore Sano