#big-15

[toohebby]

13.05.23 Week 4/Day 3 Spring-6/Big 15

Squat 45x10 135x5 205x5 235x4 285x3 305x2 330x1 365x1 370x1  Incline Bench 45x10 75x8 95x6 115x5 135x10 135x8 Cable Row 135x20-12-12-8-8 superset with Tricep Pulldowns some weightx20-20-20-12-12

[toohebby]

13.05.20 Week 4/Day 2 Spring-6/Big 15

Bench 45x10 95x5 110x5 125x4 150x3 165x2 170x1 181x1 195x1 155x17 Tricep Ext 50x12x3 (15 sec) 50x8x2 (30 sec) Face Pull 37.5x20x3 32.5x20x2 Bicep Curls (bb) 55x20x5 (20 sec)  

[toohebby]

13.04.25 Week 3/Day 3 Big-15

Band Side Laterals 5x15  Rest between sets (secs): 30  Band Face Pulls 5x15  Rest between sets (secs): 30

Rotator Cuff: 3x15 ea side Superset (internal & external) shoulder rotation 5x15

[toohebby]

13.04.22 Week 3/Day 1 Big-15

Press 45x10 55x5 70x4 80x3 100x2 115x1 105x14 (rest 60 secs) 105x5

Cable Rows (60 sec rest bet sets) 130x10x4 Db bench (60 sec rest bet sets) 35x15x4 

[toohebby]

13.04.20 Week 2/Day 4&5 Big-15

Squat 45x10 135x5 165x5 210x4 250x3 315x2 355x1 305x16 (rest 60 then…) 305x4 Leg Curls 100x20x2 85x15  Rest between sets: 30-60 secs Pistols 30 ea side (5’s) Bicep Curls (barbell) 55x10x6 Rest between sets: 20 secs  Tricep Ext 45x10x6  Rest between sets: 15 secs  

[toohebby]

13.04.19 Week 2/Day 3 Big-15

Bench 45x10 95x5 115x4 135x3 165x2 190x1 175x10 (rest 60 secs then…) 175x5  V-Bar Chins 11-6-6 Rest between sets (secs): 60  Dips 12-12-9-9? Rest between sets (secs): 120  Hit 50% on 2nd set- 1st time on upper day! 

[toohebby]

13.04.16 Week 2/Day 2 Big-15

Band Side Laterals 5x15  Rest between sets (secs): 30  Band Face Pulls 5x15  Rest between sets (secs): 30

Superset: Wrist rotations: 20x12x5 Wrist curls (palm up): 20x15x5 Wrist curls (palm down): 20x12x5  

[toohebby]

13.04.15 Week 2/Day 1 Big-15

Front Squat 45x10 120x5 145x4 185x3 225x2 250x1 215x12 (rest 60...) 215x6 RDL 185x15x4  Had to cut short, skipped lunges and calf raises.