T-Bone Strength Last Two Sessions

6/10/11

Shrugs
135x10 (2 sets)
225x10 (2 sets)
315x10 (2 sets)
405x6 (2 sets)

DB Rows
100x15 (2 sets)
165x10 (2 sets)

Pulldowns
3 sets of 10

Bent Over Lateral Raises
2 sets of 12

Alternating DB Curls
2 sets of 10 reps (each arm)

6/13/11

Speed Bench (All very close grips, 3 second pauses at the top, 10 second rest in between each 3x3 then a 2 minute rest to reset the weights)

185x3x3
205x3x3
225x3x3

EZ Curl Bar Skull Crushers
3 sets of 10

1 arm Cable Side Crossover
2 sets of 20

Slingshot Pushups
2 sets to failure

Abs

Countdown to Overkill is on.....

Speed was extremely fast tonight. Felt like doing speed benching to give my elbows a break. Heavy lockout work really helps me, but also beats me up. I'll get back to it next week. All is going in the right direction. Back is getting stronger and I know its helping my bench. Overall feeling confident for the future!