[KC native]

Originally Posted by Sweet Daddy Williams

6'-0", 178 average.

Let's see here, I'll give you a few shots. All reps are 3 x 10, current numbers.

Some of my names for lifts aren't correct, but I'll give it a go:

Lower Ab pulls: 115 bell / free weight.

Squat: (2) 45's on each side.

ISO curls, standing, 50lb bell.

ISO curls, sitting, 60lb bell.

Behind the head OP: 35 each side.

Some Hybrid numbers:

ISO lateral: (3)45's each side.

Over head Press: 45 each side, and can do this with a free weight OP too.

Machines:

Tri-extension: 100lb. ONE arm sets.

Crunch machines: "You can't touch this" ( that's an actual weight, you know)

I would hope your making weekly gains with the weights that you're putting up.