Tuesday Jan 18
Starting over
D1W1
Squat 5x3x95lb
Landmine squat 4x8x30lb
Split squat 4x8x15lb
Leg press 3x10x180lb
Some fussing with the new rack, so much adjustement.
2 Likes
Thursday jan 20
Swiss bar bench
5x3x50lb
DB bench
4x8x25lb db
Close grip floor press
4x8x45lb
Triceps extension
3x10x45lb
Westside spacing on the rack is great. The last 2 years my options were way too low or a bit too high. I can even do floor press.
And some how this also landed at our doorā¦
It came with a few attachments and 2 different lengths of cables.
2 Likes
Friday
Deadlift
5x3x145lb
Deficit deadlift
4x8x95lb
Bent over row
4x8x75lb
Chin up
5, 4, 3, 3
Hip thrust
3x10x95lb
1 Like
Saturday
Push press
5x3x50lb
DB OHP
4x8x20lb db
Landmine OHP
4x8x35lb
Lateral raises
3x10x5lb db
EZ curls
3x10x+20lb
2 Likes
Heck yeah! Iām push pressing once a week, too. How did yours feel?
I still use light weight because my shoulder is still tender and my energy is not yet back to normal from that covid bout.
This morning my shoulder is fine from yesterdayās effort. So that is good, strength will come back.
2 Likes
Monday jan 24
Day 1 week 2
Squat
5x4x95lb
Landmine squat
2x8x30lb
2x6x40lb
Split squat
2x8x15lb db
2x6x15lb db
Leg press
3x10x180lb
Feeling better then last week
3 Likes
Tuesday
Swiss bar bench
5x4x50lb
DB bench
2x8x25lb db
2x6x30lb db
Close grip floor press
2x8x45lb
2x6x50lb
Tri eps extension
3x10x50lb
2 Likes
Thursday jan 27
Deadlift
5x4x145lb
Landmine rdl
2x8x65lb
2x6x75lb
Bent over row
2x8x75lb
2x6x85lb
Chin up
5, 5, 4, 4
Hip thrust
3x10x95lb
3 Likes
Friday
End of week 2
Push press
5x4x55lb
DB OHP
2x8x21lb db
2x6x22lb db
Landmine OHP
2x8x35lb
3x6x40lb
Lat raises
3x10x5lb db
EZ curls
3x10x(+20)lb
3 Likes
Monday Jan 31
Time fly
Squat
5x5x95lb
Landmine squat
4x6x40lb
Split squat
4x6x15lb db
Leg press
3x10x180lb
Ended up laying in a puddle of sweat with my heart pounding.
3 Likes
Sweet. That was me last Thursday.
Tuesday feb 1st
Week 3 day 2
Swiss bar Bench
5x5x(+50)lb
Db bench
2x6x30lb db
2x6x32.5lb db
Close grip floor press
2x6x50lb
2x6x55lb
Tri extension
3x10x45lb
Not hard but challanging. Still being careful with my shoulder.
3 Likes
Thursday
Deadlift
5x5x145lb
Landmine rdl
4x6x75lb
Bent over row
4x6x85lb
Hip thrust
3x10x95lb
Chin up
5, 4, 4, 4, 3, 2, 2
3 Likes
Friday feb 4
Push press
5x5x50lb
DB OHP
4x6x22lb
Landmine OHP
4x6x40lb
EZ curls
3x10x(+20)lb
Lateral raises
3x10x5lb db
Could take a bit more on the push press but will keep with the planed program.
3 Likes
Monday
Squat
5x6x95lb
Landmine squat
2x6x40lb
Split squat
2x6x15lb db
Leg press
3x10x180lb
3 Likes
Tuesday
Swiss bar bench
5x6x50lb
Close grip floor press
2x6x55lb
Db bench
2x6x35lb db
Rope tri ext
3x10x50lb
Got a new toy
4 Likes
Thursday
Deadlift
5x6x145lb
Bent over row
2x6x85lb
Landmine rdl
2x6x75lb
Chin up
5x3
Hip thrust
3x10x95lb
GHD
2x5 just for fun
2 Likes
Friday
Push press
5x6x50lb
DB OHP
2x6x22lb
Landmine OHP
2x6x40lb
Lat raises
3x8x10lb db
EZ curls
2x10x(ez+20)lb
3 Likes
Monday feb 14
Week 5 day 1
Squat
3x3x100lb
1 1/4 Front squat
4x6x45lb
1/2 squat
4x6x115lb
Leg press
3x10x180lb
Clean
3x5x75lb
So I have to help my mom build an easy very beginner workout. Her GP is removing some meds and replacing them with increase activity. She is pre diabetic but a bit under weight or very under muscle.
It is hard to believe how stiff and un coordinated she is.
We got high box squat, tried to figure out hip hinge, db bench press, some lat pull down, seated row and glute bridge. Body weight or very light. We have to start somewhere.
4 Likes