WEDNESDAY
One Arm DB Rows
90x10,10,10
95x10
Chin Ups
BWx9,7,8
Good MOrnings
95x8,8,8,8
DB CUrls
35x15
30x15,15
EZ Bar Curls
75x10,10,10,10
One ARm Shrugs
90x12,12,
80x15
Think I’m done deadlifting for awhile. My back still hurts me during the day and I just don’t feel comfortable deadlifting. I’m kinda sad because I was getting pretty good at it too.
FRIDAY
Squat
225x5
265x5,5,5
270x5
This felt heavier than I expected it too, but I haven’t back squatted heavy in like 6 or 7 weeks because of all the front squatting, so I think it should go up fast.
Hamstring Curls
120x10,10,10,10
QUad Extensions
210x10
190x10,10,10
Seated Calf Raises
90x20,20,20,20
Pretty un-original workout, but I was sore the next day so I knew something happened lol
Well Im back from Spring Break…where I only worked out once. It was nice not having to go to the gym but I’m ready to get back into things.
Monday MY BIRTHDAY! & Starting BLAST YOUR BENCH
Bench
Barx45
95x5
135x5
190x10
205x8
215x6
230x4
250x2
Didn’t miss a rep and felt pretty strong. I’m hoping this program will help me get past the 300 mark.
Bent Over DB FLies
20x10,10,10
Bent Over BB Rows
135x10
155x10
165x10
DB Curls
35x10,10,10
Crunches
40,40,45
LETS GET TO 300!
WEDNESDAY
Bench
185x15
165x13
135x13
95x15,15
This is extremely tough! Especially with a one minute rest in between sets.
Squat
225x12
Front Squat
175x12,12
Shrugs
225x12,12,12
Calf raisees
170x12,12,12
Thursday
BB Bench
225x3,3,3,3,3 EAAASY
DB SHoulder Press
75x6
70x6,8,7
60x10
EZ Bar Curls
65x10,10,10,10,10 (30 second rests)
Dips
5,4,3,2,1 (8 Second Rests)
One Arm OH Tri Ext
20x10,10,10
Friday
BB Bench Press
45x8
95x5
135x5
190x10
205x8
215x6
235x4
260x2
Not too bad. Hopefully blast your bench will really help me.
BEnt Over Flies
25x12,12,12
Bent Over Rows
165x10,12,12
DB Curls
40x10,12,12
MONDAY
Bench
Barx10
95x8
135x5
195x10
210x8
220x6
240x4
260x2
Front Squat
135x10
185x5,4,3,2,1 (10 second rest between sets)
175x5,4,3,2,1 (10 sec. rest)
135x5,4,3,2,1
Shoulder Press
50x10
40x10,10
Calf Raises
150x15,15,15
WEDNESDAY
Bench
45x8
95x8
135x7
195x15 Went really easy, my PR is 16, and here I definitely could have gotten 18-20
155x14
135x15
105x15,15
really felt strong today. Hoping this program helps!
Bent over DB Flies
25x12,12,12
One Arm DB Rows
80x12,12,12
BB Curls
85x10
75x12
65x12
Superset w/ One Armed preacher
20x10,10,10
DB Shrugs
100x10,10,10
FRIDAY
BENCH
45x8
95x8
135x6
200x10
215x8
225x6
245x4
265x1 One went up really easy, and I tried the second and just couldn’t lock it out. Had to do 50 push ups about 30 minutes before my workout, so I’m sure that iddn’t help.
Front Squat
135x10
185x10
205x8
225x4
Chins
BWx5,4,3,2,1 (10 second rest)
Calf Riases
150x20,20,20
MONDAY
Bench
45x8
95x8
135x6
185x5
225x3
240x3,3,3,3,3
Shoulder Press
45x8
70x8,8,8
Bent Over DB Flies
25x12,12,12
Bent Over Rows
135x12
165x12,12
DB Curls
40x12
45x10,10