Felt really strong at my workout out last night, even after I realized I was short a meal prior to it! Put up some decent numbers pretty easily. Very happy with the whole workout…

- Machine Extensions (warm-up)
145 x 10
205 x 10
250 x 10

- Close reverse grip bench press
135 x 8
185 x 8

- Behind the Neck Dumbbell extensions
100 x 8
110 x 8

- Hammer Strength Dips (plate loaded)
450 x 4
360 x 6
270 x 8
180 x 12

- Regular Dips superset with Rope attachment pushdowns
Bodyweight x 8
120 x 8

BW x 8
100 x 8

BW x 8
80 x 8

- Incline Dumbbell Curls
50 x 8
45 x 8
35 x 10

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Comments

• 7707mutt 2003/09/25
  I know where you are coming from with the injury thing! Man it seems like I could just go right at it and now I spen a good amount of time warming up! Good luck!
• rev8ball 2003/09/25
  Thanks, Mutt. My goal date was October, but after some non-lifting related injuries in the beginning of this year, I had to push it back a bit. But I'll keep ya posted! I always start out my first lift (or 2, depending) with the low weights, and move upward. I do this in order to sufficiently warm up the muscle groups - I'm not 18 anymore, and am much more prone to injury now than then (LOL!). After that, the muscles are warmed-up and ready to go, so I go heavy with the first set and go down from there. The only reason I did the Behind the Neck Dumbbell extensions the way I did them yesterday was because I haven't done them in a while, and needed to know where I stood with the pounds. Next week, I will probably start out with 120, and work down for 3 sets.
• [Former member] 2003/09/25
  Rev8 why do you start heavy on some and start light on some? My physical therapist told me to do my heavy sets first and move downward. It seemed contrary to what I've read at FT.
• 7707mutt 2003/09/25
  Nice numbers big guy! When is the projected day for the max lift?