Current stats:

6'2" @ 192 pounds prolly between 15 to 18% bodyfat (i love brownies)

Current max nums:

Bench 225 x 2

Squat 245 x 4

Deadlift 335 x 1

- Chest

1. Flat bench

135 x 8 (warmup)

185 x 8

205 x 4

225 x 3

245 x 2 (spotted)

2. Incline Dumbs

55’s x 8

60’s x 6

60’s x 6

65’s x 4

4. Standing cable flys

45 x 8

50 x 8

50 x 8

- Shoulders

1. Pullups

3 sets of 8

2. Barbell rows

95 x 8

115 x 8

135 x 8

3. Power cleans

135 x 8

135 x 8

155 x 6

4. Lat raises

10’s supersetted front & side

15’s supersetted front & side

5. Pulldowns

100 x 8

100 x 8

115 x 6

- Legs

1. Squats

135 x 8

185 x 8

225 x 6

245 x 4

2. Hamstring machine

115 x 8

125 x 8

125 x 8

- Tri’s/Bi’s

1. Dips

Bodyweight x 10

Bodyweight + 25 x 8

Bodyweight + 45 x 8

2. Kickbacks

10 x 8

10 x 8

15 x 6

3. Preacher Curl

65 x 8

75 x 6

85 x 6

95 x 2

5. Cable Pushdown supersetted with rope cable

Rope 50 x 8, Bar 90 x 8

Rope 55 x 8, Bar 100 x 8

Rope 55 x 8, Bar 110 x 6

6. Isolation Curls

20's x 8

20's x 8

25's x 6

7. Reverse curls

45 x 8

45 x 8

55 x 6

- Calves/Abs

1. Leg press calves

135 x 10

165 x 8

195 x 8

205 x 6

2. Decline abs

Alternate left, right (3 sets)

3. Hanging leg raise

3 sets of 8

4. Calf machine

115 x 8

115 (2 sets) 4 second holds

5. Leg press calves

135 x 21 (7 straight, 7 toes out, 7 toes in)

- Deadlift day (about twice a month)

135 x 8

135 x 8

185 x 8

226 x 8

275 x 6

315 x 1 or 2 if I’m feeling good

Last edited: Sep 30, 2006