Training Oct 1-4

Monday-
Several of the guys did this for  Bench. Warm ups x 5 reps 2-3 sets, then 2-3 Max Effort sets of 5 reps.
Incline Db Bench- 1 warm up x10, then 2x10
Laterals- 3x10
SUPERSET: Db French Press- 3x10, Overhead Banded Tri Extensions- 3x15
Abs- 40 Body Curls

I did recovery work.
Db Bench Press- 2x25@ 55, 60
Db Shoulder Press-2x20@ 50
Db Flyes- 2x20@ 40's
100 Rep Tri Push downs.
Same Abs as above.

Tuesday-
Hammer Curls- 4x10
Arnold Curls- 2x10
Supported Barbell Rows- 3x10
Arrow Pulls- 3x12
TG Crucfixes- 3x15
Body Curls- 30 reps, Ab Wheel 20, Denise Austins- 30

Thursday-
Squats- Warm ups x5 3-4 sets. Then 2 Max Effort sets of 5.
I went up to 385x4 raw and then put my briefs on and went 455x5, 495x3, 545x2
Deadlifts- 2 warm ups x5, then 2 Max Effort sets of 5.
Abs- Crunches 50, Denise Austin's- 30

We had a good week. It was fun and very busy in the gym. I hope all of you are doing well.

Coach George Phipps