I really like this setup. That trainer has some good ideas that I have never considered in all the years I’ve workout out. I’ve had to increase water consumption, walking, and food choices but I find all that’s easier to do when I’m paying for advice. We’ll see how this goes.
5/20
incline press 3 x 6 @ 160
chest press machine 3 x 6 @ 160
machine shoulder press 3 x 6 @ 160
lateral raise 4 x 6 w/30s
single arm pressdown 4 x 6 @ 35
overhead db extensions 4 x 6 w/35s
First 3 exercises are the work sets after lesser weight warmups. No warmup for last 3. Got to try to increase reps next week.
2 Likes
I really like these workouts you are doing and I’m really anxious to see what the trainer has in store for you
5/21
barbell rows 3x 6 @ 225
pendlay rows same
machine pulldows 3 x6 @ 175
bb curl 4 x 10 @ 80
db curl 4 x 10 w/30s
leg press 4 x 10 @ 360
calf raise 4 x 10 @ 220
Tweaked back so skipped RDLs. Too much lying on couch watching TV.
2 Likes
5/23
bench 4 x 6 @ 195
incline db press 4 x 6 w/60s
pec dec 4 x 6 @175
close grip bench 4 x 6 @155
lateral raise 4 x 6 w/30s
tricep pressdown 4 x 6 @ 80
lying tricep extensions 4 x 6 @ 80
3 Likes
Still going strong I see.
Great to hear from you. How are things going over there?
1 Like
wide grip lat pulldown 4 x 6 @ 175
underhand grip pulldown same
machine rows 4 x 6 @ 200
facepull/shrugs superset 4 x 6 @ 40/85
cable curl 4 x 6 @ 72
incline db curl 4 x 6 w/25s
2 Likes
Doing great. Getting in a lot of beach time. Very hot, very humid but hitting the rainy season so that’ll cool it off a little.
1 Like
We’re only missing the beach time of the things you mentioned. Beach time cancels out everything else.
1 Like
5/25
SSB squat 4 x 6 @ 280
hack squat same
leg extension 4 x 6 @ 140
leg curl same
leg raises/crunches superset 4 x 10
Hack squats made back feel much better after that tweak I had last Saturday.
4 Likes
5/27
Incline press 4 x 6 @ 165
chest bench machine same
machine shoulder press 4 x 6 @ 160
lat raise 4 x 10 w/30s
single arm tricep pressdown 4 x 17 @35
overhead dumbbell extensions 4 x 10 w/35s
4 Likes
5/30
deload week
bench 2 x 5 @ 135
incline db press 2 x 5 w/45s
pec dec 2 x 5 @ 130
close grip press 2 x 5 @ 135
lat raises 3 x 5 w/20s
tricep pressdown 3 x 5 @ 50
lying tricel extensions 3 x 5 @ 60
first deload in 12 weeks. Took about 18 minutes.
3 Likes
5/31
wide grip pulldown 2 x 5 @ 130
underhand pulldown same
machine rows 2 x 5 @160
facepull/db shrugs 3 x 5 @ 50/75s
cable curl 3 x 5 @ 60
incline db curl 3 x 5 w/25s
Another 18 minute workout. Deloading.
3 Likes
6/1
leg press 2 x 5 @ 360
hack squat 2 x 5 @ 230
leg extensions 3 x 5 @ 145
leg curl 3 x 5 @ 145
leg raise/crunches superset 3 x 5, bodyweight
2 Likes
6/3
incline barbell press 2 x 8 @ 160
chest press machine 2 x 8 @ 160
machine shoulder press 2 x 8 @ 160
lateral raises 2 x 10 w/35s
single arm tricep pressdown 2 x 10 @ 35
overhead dumbbell extensions 2 x 10 w/35s
Funny how I still feel pumped even during deload week.
3 Likes
6/4
barbell rows 2 x 6 @ 225
Pendlay rows same
machine pulldowns 2 x6 @ 195
barbell curl 2 x 6 @ 90
preacher bench dumbbell curl 2 x 6 w/35
RDL 2 x 6 @ 245
leg press 2 x 6 @ 410
calf raise on leg press machine 2 x 6 @ 410
Last deload day. Next workout block looks much more difficult.
2 Likes
Rested up and ready to roll.
6/6
close grip bench 3 x 6 @155
incline machine press 3 x 6 @100
pec dec 3 x 6 @145
high incline dumbbell press 3 x 6 w/40s
lat raise, rest pause for 10 deep breaths 3 x 6 w 30s (these were incredible)
tricep pressdowns 3 x 6 @ 47.5
lying tricep extensions dropset 3 x 6 @ 60 & 50
This was a good workout. I recommend doing lat raises that way.
Instructions were to leave 2 reps in tank.
2 Likes
6/7
neutral grip lat pulldowns 3 x 6 @160
single arm lat pulldowns 3 x 6,6 @ 70
machine rows, rest pause 3 x 6 & 6 @160
facepulls 3 x 6 @ 62
preacher curls 3 x 6 w/ 40, 35, 35
alternate db curl dropset 3 x 6,6 w/35s, 30s
I’m not posting the warm ups with lesser weight. Still leaving reps in tank with the posted weights.
2 Likes