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