Workouts are at 6am going to start an actual program in a week but until then just going to see where my lifts are at and improving them all generally.
Warm up sets 17x12 35x10 55x10
Working sets 70x8x2 70x10x1 -->Felt really good went nice and low ready for more.
Overhead tricep ext.
Warm up sets 30x15 45x12
Working sets 60x8x3
Incline barbell press
Warm up sets 45x15 95x12
Working sets 135x6x2 145x6x1 → First set had a close grip and my tris really felt it once I widened the grip the weight felt much easier and more on my chest.
Weighted Dips
Warm up sets BWx10 35x6
Working sets 45x6x3 -->More weight next time.
Incline Dumbell flys
Warm up sets 30x12
Working Sets 40x12x2 35x12x2
Seated calf raise
Warm up sets BWx20
Working sets 90x20x2 90x25x1
Cool down and stretches
Proper Warmup and Cooldown is a must any tips would be greatly appreciated time to google some up. Overall A great workout wanted to keep going!
[quote]Alpha wrote:
Training looks good man, especially for your age! I wish i was doing the correct things like you are at your age…Just one question though,
What is your reasoning for doing squats that aren’t fully deep before your ATG ones?
Keep up the hard work man [/quote]
Oh Well back months ago when I first started atg squats I had done the atg squats before normal squats and then sometimes I did them on differant leg days. Experimenting with the order. So one day after doing a really heavy set of something that was just a little deeper than quarter squats I wondered how it would feel if I would lessen then weight down by say 150 pounds. The weight felt like absoletly nothing! What I meant was going from squating say 315 for some short range depth and than going to a weight like 155 felt like there was nothing on my back and I could go very low and handle the weight with ease rather than on a day I would work up to less weight and have the same difficulty squating. I hope you understand its like throwing around medicine balls and than when you pick up a basketball it feels substantially less that what it would normally feel like if you hadnt picked up any medicine balls prior to.
Dumbell press
20x12 40x12 60x10 80x6 ( seems again that I wasnt going low enough Time to start over from 55s and bring the dumbells below my chest. )
55x8-10x3
Behind the head tricep extension
30x12
45x10-12x3 ( Starting low weight and getting the form down perfect )
Incline Barbell press
45x12 95x10
115x8x3 135x4 ( Same thing… PERFECT Form ) grr…
Weighted Dips
Bodyweightx10
25x8
45x6x2 50x5x1 30x6x1 ( Dont know why I went light on these…)
Tricep overhead extension
35x15 45x10
60x8x3 → add up weight every week
Incline Barbell press
45x12 95x10
125x8x3 → Easy
Tricep Pushdown
30x10
35x12 42.5x10 50x8
Incline flys
35x10x3 → Easy
Overall not a hard workout need to up the weights a bit more. Finished all the sets complete and going to start pyramid sets 3 sets of 12/10/8 gradually adding more weight each set.