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:	post by the_reverend at 2009-11-11 14:04:23

I don't bench cause I'm afraid of getting stuck under there.

I usually
warm up with 15 minutes of rowing
Then to the weight room

set one:
120 lbs on the pulldown bar - arms spread x10
full body dips x10
120 lbs on the pulldown bar - arms together x10
(repeat 3 times)

set two:
120 lbs on the chest machine (butterfly like machine with arms out) x10
80 lbs on the delt-press x10
(repeat 3 times)

set three:
140-210lb on the chest press machine (2-10 times)
(repeat 3 times)

set four (cable machine):
90-120 lbs on the tricep bar x10
70 lbs on a curl bar x10
(repeat 4 times)

set five (cable machine):
40lbs on the cable to pull down across my chest from above x11
15lbs on the cable to pull rotated across my chest outward x10
(repeat 3 times for each arm)

set six:
55-60 lbs weight for tricep extentions. x10
40lbs + curl bar x10
70-90lbs on a cable to do "shrugs"/deadlifts x10 (each arm)
15lbs on a cable to pull-back below hips
jump rope x 60
(repeat 3 times)

If I have extra time, I do some free weights. mostly 25-35lbs. I suck with those.

Then I swim for a bit.

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