Friday. Hitting some chest today, probably some back too.
Incline dbs
40s x 15
55s x 12
60s x 6
Going for beating last sessions reps, hopefully 15+ here on these next ones
75s x 16
75s x 14
One more set
75s x 10 or 12
Flat dbs
75s x 12 I swear it’s like playing down to competition.
75s x 13
One more set
75s x 10
Lat pull downs
120 x 15
140 x 13
160 x 6 140 for 9 more
Peck deck flys
115 x 15
145 x 15
160 x 18
175 x 16
Db shoulder press
35s x 15
45s x 10
60s x 6
Top sets
70s x 13
75s x 10
One more set of 75s
75s x 8
Db front raises
25s x 12
35s x 11
35s x 8 drop to 30s x 4
30s x 12 or 13
Db shrugs
75s x 18
Back started cramping, going real slow with a squeeze for a second at the top
75s x 15 1/2 really focusing on that squeeze so reps are less today.
75s x 12
Db side raises
25s x 12
25s x 12
Arnold presses
35s x 10 these are tough at the end
35s x 8
Got some cardio today. Probably had another mile in me but it was raining and late at night and had to get home. My cardio is getting better and better. The hardest part are probably the first 1.5-2 miles and then after that it’s a breeze til the last quarter/half mile. Was running on a full stomach which sucked too. Good run though.
Took a full day off yesterday. Went probably 7+ days straight so gave myself a day off. If I didn’t have a blister on my foot I probably wouldn’t have but whatever.
Incline dbs
35s x 15
50s x 12
65s x 8
Tops
75s x 17 wanted a cpl more but that last one was a struggle. Next set
75s x 14 dam, trying to beat last workouts numbers, one more
75s x 12
Flat bench
60s for motion x 8
75s x 12 going slow with these
75s x 11
Incline db flys
35s x 11
40s x 5 drop to 35s for better reps, x 7, 12 total
35s x 9 I think
Hammer strength incline press
80 x 9
80 x 13 or 14
90 x 9 or 10
Peck deck fly machine
115 x 12 really focusing on a squeeze at the top
160 x 12
175 x 10 I think
Last set
145 x 7
Really good chest day today. Might get some cardio in later up at the track well see
Lat pull downs
100 x 15
100 x 12
140 x 12
140 x 14 one more set
160 x 6
Close grip t rows
120 x 12
160 x 8 drop to 140 wasn’t best form at the end for 4x
160 x 7 drop 140 x 4
One more set, doing 140 for a full
140 x 8
Rear peck deck flys
100 x 14 or 15
115 x 14 or 15
115 x 11 drop to 100 x 5
Last set
100 x 12 or 13
Moving onto biceps
Incline hammers and concentrations, rotating each set
30s x 13
35s x 9 real slow with squeeze at top and flow eccentric (down?)
35s x 7
One more of each, want more reps, drop to 30s
30s x 7 the slow squeeze makes these hard, bicep has a good pump
Sitting hammer carls
35s x 10
35s x 10
Concentrations
35s x 9
Preacher curls
80 x 10
95 x 9
80 x 8 these sets were killers tbh
Hitting chest today I guess, maybe a little shoulders
Incline dbs
50s x 10
50s x 8 or 10 doing these real slow with a squeeze at the bottom.
75s x 14 or 15
75s x 10
75s x 9 keeping the rest periods short and sweet.
Db shoulder press and db front raises super set… just doing random shit today that’s hard
40s x 10
50s x 10
60s x 9 or 10
Db front raises
25s x 12
30s x 12
35s x 7 form was lent greatest drop to 30s x 7 more
Peck deck flys
115 x warm up probably 20 or something
160 x 10
160 x 8
Warm Up wide lat pull downs
100 x 20
100 x 12
140 x 15
140 x 13
Close grip t rows with pause and squeeze at top
120 x 12
160 x 10
160 x 10
Drop to 140 for last set, want better reps
140 x 9
Peck deck rear flys
100 x 15
130 x 11 1/2
130 x 10 100 x 8 or 9 more
Incline curls
25s x 12 I think. Really working on squeeze at top and really really slow eccentric
30s x 10
35s x 7 30s x 2 or 3 more. Making these as hard as possible, with like a 3 or 4 second eccentric which is fuckin hard
Sitting curls
30s x 10
35s x 10
Hammer strength front rows
60 x 15
80 x 10
70 x 12 or 13
80 x 12
Finishing with preacher curls
80 x 9
80 x 6 or 7. Fricken spent
Did cardio yesterday here at the gym, 45 mins on the bike then later on 4 miles for a run. Hitting legs today. 4 miles was pretty cake yesterday though my cardio is getting on point. I bought a cold plunge thing so doing that now too. Did about a minute and half yesterday, gunna work up to 2.5/3 mins
Few sets of these to warm up then to leg press
Leg ext
55 x 15
85 x 15
100 x 12 70 x 6
Leg curls
70 x 15
85 x 10
70 x 8
Leg press
3 pps x 10 or 12
5 pps x 8
6 pps x 13 good reps keeping them slow and controlled
6 pps x 10
6 pps x 10
Last set drop to 4 pps x 10 I think
Hitting some abs and then finishing with a cpl sets of leg ext
Doing a combination of ab work on the incline, weighted reps and side taps
