Tues/3/4
FreeMotion cable fly: 4x15
Low incline/DB press: 4x8
Med. incline fly: 3x15
Curls: 3x15
Hang leg raise: 3x10
4 Likes
Thurs/3/6
Squat to box/ close stance:
6x6/ 3x6@ 275. Paused ‘at the box’ and driving up.
Big leg press: 2x20, with some myo-reps.
Seated Hams: 3x15, myo-reps.
Standing cable curls: 4x15, with myo-reps.
4 Likes
Moving (a bit) from just paused/stretched reps, to heavier weights so I need myo-reps to finish my sets.
7 weeks out from a trip to family/friends.
2 Likes
Sat/3/8
Cable flys: 4x15
Pulldowns: 6x8
DB bench: 6x8
Crashed a little today…hadn’t eaten enough.
3 Likes
Sun/3/9
Standing calf machine + pullaparts: 4x15+25.
DB/ Rdl’s + DB laterals: 4x15+15
Curls + overhead DB tri’s: 4x15+15
4 Likes
Mon/3/10
Cable pushdowns + standing crunch: 4x15+15
Hammer Inc. machine: 4x15, with myo-reps.
V-bar pulldowns: 4x15 + m.r.
Bar/cable pushdowns: 4x15, 30sec. rest
Same for Curls: 4x15, 30 sec. rest.
4 Likes
Last 2 days of allergy/sickness… super.
Thur/3/13
Barbell/ RDL’s: 2x5@ 135, 185/ 5@ 225, 275, 295, 315.
Barbell shrugs: 4x8@ 135
Pulldowns: 4x8
Seat Hams: 4x12 + myo-reps
4 Likes
Sunday Pump Day:
Rear delt DB’s + overhead Tri’s: 2x25+25
Cable pushdowns + standing crunch: same
Standing calf + pullaparts: 2x25+25
DB/Rdl’s + overhead Tri’s: same
DB curls + OHP: 2x25 +25
4 Likes
Mon/3/17
Barbell RDL’s: 2x5@ 135, 185/ 5@ 225/ 3x5@ 275
Power Shrugs: 2x8@ 135, 185/ 2x4@ 225, 245
Glute raise: 2x15+ 45plate
Kneeling/cable crunch: 4x15, pretty heavy
5 Likes
Weds/3/19
DB bench: 4x8/ 4x8@ 60’s
Rolling Tri’s: 4x12@ 30’s
Pulldowns: 4x15
Crunch/floor: 4x15
4 Likes
Thurs/3/20
Big leg press: 2x25/ 3x15.
Seated leg press machine: Meadows 1 leg drop sets: 4x8 + 8 count hold/rest..both legs of course
Deep stretched/paused leg press sets, then the drop sets= super leg pumps.
DB flys: 3x15
Laterals: 3x15
Curls: 3x15
2 Likes
Friday- Drum Day.
Solid 90+ mins of playing time, cut into 3 sessions with short breaks.
2 Likes
Sat/3/22
Calf machine + pullaparts: 4x15+ 25
Low DB press: 4x12, deep/paused/stretches.
Cable fly: 4x15
DB overhead Tri’s + curls: 4x15+15
4 Likes
Mon/3/24
Squat: 6x3/ 1@ 225, 275, 295
Close stance, to box: 6@ 225, 245, 275, 295
DB/Rdl: 3x15
Cable crunch: 3x15
4 Likes
Weds/26th
Cable fly + pullaparts: 4x15+15
Low Inc. DB’s: 6@ 40, 50, 60, 70/ 4x6@ 60’s. Paused/driving reps.
High Inc. DB’s: 25 @ 30’s/ 30 @ 40’s with some myo reps to finish.
Cable/kneeling crunch: 2x15/ 2x10
5 Likes
Fri/3/28: Drumming 1.5hrs. +
Sat/29th:
Standing calf + pullaparts: 3x25+25
Big leg press: 1@ 25, 15, 15. Paused/stretched reps
Leg press machine: 3x15..same.
DB laterals + press: 3x15+15
5 Likes
Mon/3/31
Leg press machine: 6x15
Calf: 6x15
DB-Rdl’s: 6x15
DB curls: 6x15
3 Likes
Tues/4/1
Cable Tri’s + Face pulls: 4x15+15.
Hammer seat rows + Face pulls: 2x15+15/ 2x8+15.
Mag grip/close pulldown: 6x8
Decline crunch: 4x10
4 Likes
Weds/4/2
Bench: 6x5
Standing cable fly + curls: 3x15+15/ 2x10+10
High incline DB press: 3x15@ 40’s, myo-reps to finish
Short bar curls: 3x15
4 Likes
