Tues/2/10
Seated cable rows: 5x15
1 arm DB rows: 10@ 80, 100’s/ 80’s @ 10+5+5+5 rest/pause set.
DB curls: 2x 20+10 drop sets.
2 Likes
Sun/2/15
Pulldowns + pushdowns: 4x8+8
Inc. DB’s 4x12/ 12+4+4 Myo-reps
Cable crunch: 4x12
Pushdowns: 3x12/ 12+4+4+4 Myo-reps.
DB curls: 4x12
2 Likes
Mon/2/16
Block pulls @ 4":
6x4/ 4x2 to 365
Deficit pulls: 2x6@ 225, 275
Leg press machine: 3x10
DB press: 3x15
2 Likes
Tues/2/17
Incline DB- Fly+ press+ curls: 3x8+8+8 @ 30’s
Inc. DB (lower)- press + curls: 3x8+8 @ 30’s/ 1 drop set of each to finish.
Standing crunch + facepulls: 4x10+15
That is all.
3 Likes
Thurs/19th:
Painting ceiling + walls= 3hrs. after work. Counts as neck and shoulder ‘training’.
Fri/20th:
Drumming in the AM= 2 hr. setlist.
Sat/1/21
Pulldowns + pushdowns: 3x10+10
Pulldowns: 10+3+3+3 myo-rep set.
Pushdowns: 10+5+5, Myo set.
Rack pull/ below knee:
4x6/ 6x3 to 425
DB curls + Rdl’s: 3x15+10
Curls: 10+5+5+5 myo-set.
1 Like
Mon/2/23
Hammer pulldowns: 5x10
Flat DB press: 2x12/ 6x8
Rolling Tri’s: 4x8
Incline DB’s: 3x12/ 10+6+6 @ 40’s
That is all.
2 Likes
Tues/24th
Calf machine + pullaparts: 5x15+25
Leg extensions + 1 leg standing curls: 3x15 + 10 per side.
DB Rdl’s + arm curls: 3x15+15
DB curls + overhead Tri’s extensions: 4x10+10
It was combo night.
2 Likes
Still on for Puerta Vallarta trip this coming Monday..
2 Likes
Good luck and stay safe. One my chaplains at work was stuck there. I think she was heading back today. My wife’s aunt lives there, and she said the same thing happened when they got El Chapo.
1 Like
Yea, be careful!
Thanks guys- we sure will.
My travel friends have some connections down there- keeping up with the local news and goings on ect.. We all feel good about it so..
#NoTanLines
1 Like
Thurs/2/26
Rack pull @4"
3x6/ 3x4/ 2@ 365/ 405/ 1@ 455/ 2@ 405
Pendlay row: 4x8@ 135
Pulldowns: 2x25
Calf: same
Face pulls: 2x25
Curls: same
3 Likes
Fri/2/27
Pulldowns + pushdowns: 2x12+12/ 4x8+8
Mid-Incline DB’s: 5x12/ 12+6+6+6 rest-pause.
DB curls: 6x10
Hang leg raise: 6x5
2 Likes
Sat/28th
Calf machine + pullaparts: 6x10+15
RDL’s: 6x5 to 275
Leg extensions: 3x15/ 3x10
3 Likes
No lifting for 7 days= Puerta Vallarta trip.
Everything was fine, all the way around.
1 Like
Sun/3/8
Back home with some light pumping action..
Pulldowns + Tri’s: 2x15+15/ 2x10+10
DB press + curls+ overhead Tri’s: 2x10+10+10
Rope Tri’s + Abs: 2x15+15
2 Likes
You made it back! Hopefully it was a good trip.
Yes.. and it was.
Resort/condos/town was at about 30% occupancy, but building back up. Saw one cruise ship that week which is a good sign.
Wild 3’+ Iguanas on a coastal hike, another big green guy hanging by our pool (swam across too !)..20-30 dolphins on a sunset sailboat ride.
1 Like
Tues/3/10
Rack pulls:
6x4/ 6x2 to 435
RDL’s: 3x5@ 315
Seated DB press: 6x12
DB curls + hang leg raise: 4x10+5
2 Likes