Hitting some dead’s today with some other stuff. Let’s get it
135 x 12
135 x 10
225 x 6
315 x 1
365 x 1
405 x 8 really solid reps here
405 x 6 probably had 1 more in me
Going up a cpl pounds. So far no sleeves but gunna put them on for this set
455 x 3 got heavy pretty fast
Drop back to 405 for one more set
405 x 3
Flat bench
Bar x 12
135 x 10 slow and paused
135 x 12
185 x 6
225 x 11
245 x 7
275 x 4
275 x 2 bench sucks today
Drop to 225 for a final
225 x 8
Not the best flat bench day but decent I guess
Incline db press
55s x 8
85s x 4 this is feeling a little better
Top sets
95s x 7
95s x 5
Drop to 85s for a cpl sets, need more reps than 7 & 5.
85s x 6
Incline db flys
25s x 10
35s x 11 good set here
35s x 10
Bw dips and ab sets
Dips x 16, 12, 10
Mid cable flys going for 12+ each set,
22.5 x 15
27.5 x 14
27.5 x 10 or 12
Low cable flys
22.5 x 10
22.5 x 10
Cardio on bike and then some running. Good workout today
Some 1/8 miles of sprints. Really trying to get back to my cardio and get completely dialed in.
Monday
Smashing some Chest today let’s go
Flat bench
Bar x 15
135 x 12
135 x 12
225 x 6
275 x 4
275 x 4 couple good sets. Gunna finish with a 225. Really wanna get good sets on incline dbs today
225 x 10
Incline dbs
55s x 10 for warm ups
Right to 95s x 6 weight is def feeling heavy today. Pushin it though
95s x 5 trash reps today idk what’s going on
Drop to 85s
85s x 7
Peck deck flys
115 x 12
145 x 12
145 x 11
130 x 10
Low cable flys
27.5 x 11 1/2
27.5 x 7, 22.5 x 7
22.5 x 11
Good sets here.
Deadlifts! Got cardio yesterday in at the track. Been nice to get back fo running outside. I’ve been trying to do the Ramadan thing as a test, it’s been ok but I’ve had to drink water so it’s not 100% legit. Feel great though.
H
Dead’s
135 x 12
135 x 10
225 x 6
315 x 1
365 x 1
405 x 5
405 x 5
405 x 1 moving on. Energy depleted and still got some good reps let’s go
Lat pull downs
135 x 15
150 x 12
150 x 14 1/2
Concentration curls
35s x 13
35s x 12
45s x 4 drop to 35s x 6
Rope curls
70 x 10
70 x 10
60 x 10
T bar rows close grip
150 x 14 or 15
165 x 10
165 x 10
Upper body day. Did cardio yesterday, got 4 miles in of running around town.
Incline dbs
35s x 12
50s x 10
85s x 6
110s x 8 good reps. Went for 9 and got stuck in the mud
110s x 7 1/2
Finishing with a set for reps want at least 10
95s x 7 1/2
Flat bench
Bar x 10
135 x 10
225 x 10
245 x 5 or 6 this got heavy quick
225 x 9
Incline dbs
35s x 15
50s x 12
85s x 6
110s x 9
110s x 7 1/2
110s x 5
Flat bench
Bar x 15
135 x 10
225 x 6
275 x 3 this never gets easier after incline bench
275 x 4 one more rep so that’s a plus
Drop to 225 for a failure set
225 x 8
One more
225 x 13 had a spot for this set so these were really good reps at the end
Peck deck flys
115 x 15
145 x 13, 5 more 18 total
145 x 13
160 x 12 I think
Last day at my gym here. My ymca is closing down. What a shame. Might end up at pfit fml. Gunna hit chest again only because I know pfit doesn’t have DBs like they do here or a bench press
Flat bench
Bar x 30
135 x 15
135 x 10
225 x bench feels so much stronger when doing it first (obv)
275 x 4
275 x 4
225 x 13
Incline dbs
50s x 10
85s x 6
Hittin the big girls today Lfg
120s x 4 those are heavy
110s x 6 1/2
95s x 8
Db shrugs
50s x 20
95s x 12
95s x 12
Peck deck flys
130 x 15
160 x 12
160 x 6 or 8 drop to
145 x 8
My gym unfortunately closed for good. Now I’m moving onto to PFit for now. Yay
Gunna hit some chest shoulders and tris today
Db shoulder press
35s x 12
55s x 12
65s x 12
70s x 12
75s x 10
Db front raises
25s x 12
30s x 10 or 11
30s x 12 or 13
35s x 10
Db side raises
25s x 10
30s x 7 drop to 25s x 6, 13 total
Final set of these
25s x 7
Db shrugs
Heaviest dbs this place has is 75s so that’s what we’re working with. Going slow with a 1-2 sec squeeze/pause at the top
75s x 16
75s x 16
75s x 16
Finishing with some Arnold presses & cardio
35s x 10 these are tough at the end of shoulder session…
35s x 10
35s x 6
