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Ben Nadel at CFUNITED 2008 (Washington, D.C.) with: Rupesh Kumar
Ben Nadel at CFUNITED 2008 (Washington, D.C.) with: Rupesh Kumar ( @rukumar )

Project HUGE : Phase II / Week 7

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I just took a week off from the gym and I'm a week behind in my postings. Here is week 7 which was not last week but the week before. I switched up the order a bit. I put chest first since I missed it two weeks in a row. Also, a bunch of the exercises got messed up and needed substitutions (people using my machines):

Day One : Chest / Biceps

Weighted Dips

25 x 12
35 x 10
45 x 8
55 x 6

Woohooo! Feels nice to strap some good weight on for dipping. I'm finally back in the game.

Dumbbell Overhead Press

35 x 12
40 x 10
45 x 8
50 x 8

Machine ISO Chest Press

25 x 12
45 x 8
45 x 7
45 x 5

This was a substitution and was much harder than I expected.

Alternating Dumbbell Curls

25 x 12
30 x 10
35 x 8
40 x 6-7

Reverse Barbell Curls

30 x 12
40 x 10
50 x 8
60 x 6-8

Day Two : Legs

Smith Machine Back Squats

180 x 6
230 x 6
270 x 5
180 x 10

I decided to just go heavy since this wasn't the exercise I wanted to do. It felt nice to see three plates on the either side of the bar (270) but I know that is not the same as 315 on a standard bar. Still nice though :)

Romainian Leg Curl

BW x 0 (5)
BW x 0 (3)
BW x 0 (2)
BW x 0

These are still kicking my ass, but I found a better position that allows my leg to work more effectively. With the more leverage I think I will get stronger faster on this movement.

Dumbbell Step Ups

35 x 12
45 x 10
55 x 8

I cut this day short cause I was tired.

Day Three : Back / Triceps

Narrow Grip Pull Down (supinated grip)

150 x 12
165 x 10
180 x 8
195 x 6

Machine Wide Row (unilateral)

65 x 12
75 x 10
80 x 8
85 x 8

Lateral Pull Down

105 x 12
120 x 10
135 x 6

I cut this day short cause I was really tired. All this tiredness is what prompted me to take last week off. Hopefully this week I will be energized. I am going to start moving some heavier weights. Keep it real, lift some steel.

Reader Comments

I believe in love. I believe in compassion. I believe in human rights. I believe that we can afford to give more of these gifts to the world around us because it costs us nothing to be decent and kind and understanding. And, I want you to know that when you land on this site, you are accepted for who you are, no matter how you identify, what truths you live, or whatever kind of goofy shit makes you feel alive! Rock on with your bad self!
Ben Nadel