Swains Jan 2. Planned Training Session

[Louden_Swain]

Its a big one, but I am certainly looking forward to it!! Here is the plan:

CHEST

1. Incline Barbell Presses - 4 x 10 (135lbs to 275lbs)
2. Dumbbell Flyes (Flat Bench) - 3 x 10 (55lbs to 70lbs)

BACK

1. T-Bar Rows - 4 x 10 (2 to 5 plates)
2. Seated Pulley Rows - 3 x 10 (210 to 250lbs)
3. Chins - 2 x failure (using bodyweight)

DELTS

1. Seated Smith Machine Presses - 3 x 10-8-6 (185lbs to 225/235lbs)
2. Up Right Rows - 2 x 10 (95lbs to 115lbs)

ARMS

Superset #1
{1. Lying Tricep Extenstions (skull crushers) - 3 x 10 (90lbs to 130lbs)
{2. Bent Free Arm Concentration Curls - 3 x 10 (35lbs to 55lbs)

Superset #2
{3. Cable Press-Downs - 3 x 10 (100lbs to 150lbs)
{4. Barbell Curls - 3 x 10 (100lbs to 130lbs)

Superset #3
{5. Behind the Back Barbell Wrist Curls - 3 x 12 (155lbs to 175lbs)
{6. Reverse Barbell Wrist Curls - 3 x 12 (60lbs to 70lbs)

Thats about it. . . . I am looking forward to my next squat workout. I am prepared to sweat tonight lol.

I have plenty of food to eat.

[Iron Knight 84]

that is a big one, no doubt you'll kick its ass tho!

[Prime Rib]

Swain, killer battle plan for the evening, couple of question for you....

Instead of the Smith Machine press, have you ever considered standing barbell OHP? Or seated Military w/o the Smith machine? I only ask because I do not favor the Smith Machine. I like stabalizing(sp?) the weight on my own, I feel it recruits more muscle fibers rather than letting the Smith Machine stabalize for you...Or maybe this is to much strain on your lower back?

Just curious big man, killer plan!!!! :weight:

Josh

[Smurfy]

Damn Louden you have alot of endurance!!