The Contrast

The Contrast
Lift Big, Sing Big, Look Great Doing It.

Tuesday, August 30, 2016

Upper

Heavy Bench
235



Bench
205 5x3

Chin Ups
50lbs 1xAMRAP, 4x8-12

Incline Bench ss with
Incline Flys
5x8-12

Hammer Pulls
5x8-12

Bicep/Tricep/Supersets

Saturday, August 27, 2016

Lower

Heavy Squat (315)



90% 5x2 (280 approx)

Sumo Deads
365 1x4

Lunges
3x8-12 

Stiff leg Deadlift
4x8-12 (135-245lbs)

Split Squats
3x8-12

Leg Press
3x8-12

Leg Ext.
Leg Curl
Calf Raises
3x12-15

Thursday, August 25, 2016

Upper

Heavy Overhead Press
155lbs

90% 135lbs 5x1

Pull Ups
45lbs 1xAMRAP
5x8-12

Incline Bench Press
135lbs 2x12, 3x8

Rows - Hammer or Cable

Cable Chest Flys ss with
Dumbbell
5x8-12

Bicep/Tricep/Shoulder Supersets

Lower

Heavy Deads
455lbs



405lbs 5x1

Heavy Front Squat
260lbs

Lunges
3x8-12

Bulgarian
3x8-12

Leg Press
5x8-12

Leg Extensions
Leg Curls
Calf Raises
3x12-15

Monday, August 22, 2016

Upper

Heavy Bench
235lbs



Bench
(90%) 210lbs 5x1

Chin Ups
45lbs 1xAMRAP
BW 5x8-12

Incline Bench Press
4x8-12

Chest Flys
3x8-12

Bicep/Tricep/Shoulder Supersets

Sunday, August 21, 2016

Lower

Heavy Squat
325lbs

Damn it feels good to be back.


95% (315) 5x1

Heavy Sumo Deads
455lbs

80-95% (405) 5x1

Squat Machine
5x8-12

Leg Press
5x8-12

Lunges
3x8-12

Calf Raise
3x12-15

I'm back Mutha Fuckas. Small Hiatus because life, girlfriend, career goals and what not. But, I'm back.