Back...Into the Deep End

Sat/ 11th

Cable flys+ pullaparts: 4x15+25

Decline DB’s: 4x6/ 6@ 60, 70, 80, 70’s.
Mid-Incline DB: 4x15.
Tri’s: 2x25
Standing Abs: 2x25

2 Likes

Tues/14th

Box SQ/ plus 2":
6x5/ 5@ 275, 295, 315, 325.

GM’s: 3x5@ 225, cluster set
Floor crunch: 3x10
DB/ Rdl’s: 3x15
Standing cable crunch: 3x15

4 Likes

Weds/15th

Decline (slight) DB’s:
3x8/ 8@ 50, 60, 70’s/ 3x8@ 60’s.

DB Pullovers: 3x15
Pushdowns: 3x15
Pulldowns: 3x25

Paused/ stretched, hard, controlled reps.

4 Likes

Thurs/16th.

Calf machine: 4x15
Leg press machine: 4x15.
Seated rear delt mach.; 4x15
Standing cable curls: 4x15

4 Likes

Sun/19th

Standing calf machine: 4x15
Big leg press: 4x15
45* back raise: 4x10 + plate
Crunch stuff: 4x15

Pullaparts: 10x 25 mixed into leg stuff.

5 Likes

Tues/21st.

Low incline DB’s:
4x8/ 8@ 50, 60, 70’s.

Med. incline: 8@ 60, 70, 70, 65’s

Cable pushdowns: 8x15
Cable fly: 3x15

3 Likes

Weds/22nd.

Block pull/ 6":
4x4/ 2x2/ 1@ 365, 405, 435, 55, 475.

Stiff leg: 3x5@ 315
Standing cable crunch: 4x15
Pulldowns: 4x8

4 Likes

Thurs/1/23

Extra ‘pump’ session turned into pretty hard work.

DB rear flys + laterals: 5x10+10
Curls + pullaparts: 5x15+15
Calf machine: 2x15/ 3x10
V-bar pulldowns: 5x5

4 Likes

Sat/1/25

Calf machine + pullaparts: 6x12 + 25

DB/ Rdl’s + Curls: 6x12+ 15

Cable pushdowns: 8x12

3 Likes

Mon/1/27

High incline DB’s:
2x12/ 12@ 40, 50, 60, 60, 50, 50’s.

Shrug machine: 3x12@ 135/ 5x5 cluster @ 225
DB flat flys: 4x12
DB laterals: 4x12
Seat cable rows: 3x20

4 Likes

Tues/28th

Calf machine + pullaparts: 4x15 + 25
Leg press machine + pullaparts: 6x15 + 25
45* back extensions: 4x15
Decline crunch: 4x10
Curls: 4x15

4 Likes

Thurs/30th.

Box SQ/ +2":
6x3/ 1@ 315, 355, 370/ 2x1@ 355

G.M’s: 3x3 cluster @ 225
DB/ Rdl’s: 3x12@ 50’s
Seat cable rows: 3x12

4 Likes

Fri/31st.

Mid-incline DB’s:
6x6/ 3x12@ 50’s

DB flys: 3x12
Hang leg raise: 3x15
Some band/shoulder ect. stuff mixed in.

Paused/stretched out reps on the pressing.

4 Likes

Sat/ 2/1

Drumming= 1h45 in the AM.

Date night/ B-Day steakhouse in the PM.

Very tasty all around.

3 Likes

Is your birthday?

December, just before Christmas… just took awhile to get to the steak :sunglasses:

Tues/2/4

Standing cable flys + band pullaparts: 8x15 + 15

DB Incline: 8x8

DB flys/ high incline + bent rear delt flys: 3x15 +15.

4 Likes

Well happy birthday anyway.

1 Like

Thanks man- the not-so-big 57 :muscle:

Happy Birthday!