This is the final week of the mass building phase. The next four weeks will be a little different. Still decently high reps but packing on muscle is still the main goal as well as causing minimal stress to my CNS.
Main Upper
A. DB Floor Press 55lb DB x 10 100lb DB 5x10 B. Raw Bench w/ Suspended Weight 165 Bar Weight with 40lbs (total) hanging weight - 205 total bar weight - Medium/Close grip 10x10 with 90 sec rest These literally continue to suck as this goes on. It's amazing how such little weight can have that big of an impact on you.
C. DB Laterals (All Three Raises - Front, Side, Rear) 4x12
D1. Partial Dips 4x20 D2. Hammer Curls 4x20
E. Barbell Rows 225lbs 10x10
F. Weighted Static Crunch 4rounds of 30 second holds
Main Lower A. 2" Below Parallel Raw Box Squat 225lbs 10x10 with 90 sec rest
These also never got easier LOL
B. Walking Lunges 2x30 w/ 30lb DB
C. 4" Deficit Deadlift 225lbs 10x10
D1. Calf Raises 4x25 D2. Hyperextensions 4x25
E. Rack Shrugs 10x10
F1. Hanging Leg Raises 4x25 F2. Planks 4 rounds of 30 sec holds
