5/1 - Back to business!
Last semester of nursing school starts tomorrow! I’m going to bench 275, squat 315, and deadlift 450 by the time I graduate!
HIIT
DB Snatch 40lbs x 30 seconds
Push ups BW x 30 seconds
Reverse Pikes 20lbs x 30 seconds
Walk: 4.3 mph @ 6.0 mph x 1 minute
Total: 5 sets of each - Snatch, Walk, Snatch (other arm), Walk, Push Ups, Walk, Reverse Pike, Walk REPEAT 5 TIMES
5/2
Bench Press (In the 5/3/1 scheme, I’m starting week 2 over because of the missed week)
160x3
185x3
205x6 (COULD have gotten 7, but didn’t try because of no spotter)
EZ Bar Reverse Curl
50x15,15,15
ss w/ L-Extension
20x15,15,15
Arnold DB Curls
30x10,10,10
ss w/ Close Grip Bench
185x5,5,5
BB CUrls w/ 3 second descent
75x10,10,10
ss w/ Kickbacks & OH Plate Extension
25x8,8,10 & 45x15,15,15
DB Preacher Failure Set x 2
5/3
Back Squat
185x3
215x3
240x7
Wide Grip Chins
BW x 5,5,5,5,5
Dead Stop DB Rows
80x12,12,12,12
ss w/ Wide Grip Negative Chins
5,5,5,5
One Arm Seated DB Shrugs
35x15
45x15,15
ss w/ Pendlay Arms
135x10,10,10
Lunges
25x10,10,10
ss w/ Jump Rope
3 x 60 seconds
5/6
Deadlift
255x3
295x3
330x7
Rear Delt Flies
20x12,12,12,12
ss w/ Dragon Flags
10,10,10,10
Over and Behind Head Press
95x20,22,24
ss w/ Weighted Twist
25x50,50,50
Lateral Raise
25x8,8,8,8
ss w/ Reverse Pike Weighted
25x10,10,10,10
6 Ways
15x10,10,10
Life is getting in the way of lifting! I’m in my final semester of nursing school and it’s going to be pretty insane, especially at the beginning. I’m going to do my best to get in workouts, but I just started working 2 jobs that are one day a week each - 12 hour shifts. On top of that I have 17 credits including needing 210 hours for my preceptorship - more 12 hour shifts. It’s going to take a lot of motivation and drive, but I’ll definitely do my best. If this particular type of workout doesn’t work well for my schedule I’ll switch, but I’m going to stick with it for as long as I can.
5/7
DB Shoulder Press
50x3
60x3
72.5x4
Incline DB Press
75x10,9,9,7
ss w/ DB Flies
30x15,15,15,15
Decline Push Ups
3x30 seconds (lost count)
ss w/ Ab Rollouts
3x10
Close Grip Bench
135x5
155x5
165x5
175x5
ss w/ Oblique Crunches
15,15,15
5/9
BB Bench Press
175x5
195x3
225x1
**Will deload next week and increase each weight by 10 lbs for the next 5/3/1 cycle
Hammer Curls
30x10,10
35x10,10
ss w/ L-Extension
25x15,15,15,15
BB Curls
60x20,15,20
ss w/ Kickbacks + OH Plate Raise
20x15,15,15 + 45x15,15,15
Arnold Curls
30x10,10,10
ss w/ Close Grip Bench
135x(5,4,3,2,1 w/ 10 sec. rest) x 3
So I’ve been having a hard time getting motivated for lifting, so I think I’m gonna do more aerobic activity to try and change things up. I’m going to do Waterbury’s TBT 2-3 times per week and also run/ bike 4 times a week. My goal is to do a 5k on July 9. Today:
Run 2 miles: 14:30
Followed by 5 sixty yard sprints