TOday’s Workout
DB Bench 35x15, 55x12, 75x15, 80x12x9x9
Lat Pulldown 85x12, 115x8, 145x10x8, 160x5
Bent over lateral raise 10x12, 15x12x12
Seated DB Press 35x12, 55x10x8x8x6
BB Shrug 45x15, 95x12, 135x10, 165x10, 185x10
Preacher Curl all sets with EZ curl bar, but I don’t know how much th bar weighs, +0x10, +10x10, +20x10, +30x8x6
Triceps Pushdown, 150x15, 170x12, 190x8
Yesterday’s workout:
Box Squat 45x12, 95x10, 135x8, 185x5, 225x3, 275x3, 315x3, 345x3, 365x3, 375x3
Step Ups, platform at bottom of knee, 30x20 (10 on each side), 40x20, 50x20
45 degree hyper-3 second hold at top, 0x12, 25x10, 45x5
Calf Raise 120x12, 135x8x8
Hanging Knee Raise 0x15x15x15
Bunch of core work while I waited for my daughter to finish her workout, planks, bird dogs, bridges, glute bridge raises,
Catch up time-Reader’d Digest Version
May 21st, 22nd, 23rd, walking the trails around the house with the dog, ~45 minutes
May 24th (Tuesday), could not get to the gym lifted in the garage
Floor Press top sets 245x2x2, interesting, at the gym could do 255x3 for full reps last week, have to think about this, experienced benchers, comments?
Pushups hands facing each other on dumbells
DB Rows, band apparts, bb shrug, bb curls and skull chrushers
May 25th (Wednesday)
Sumo DL worked up to to set of 395x1 (~90@ of recent conventional DL max), missed 405, very, very, very slow off the floor-may need to incorporate dynamic work
RDL 135x8, 155x8, 175x8, tweaked left hamstring on second set, definetly need to work on hamstring strength
Hammer V Squat, calf raises, planks, bb rollout (think ab roller with barbell)
Feel free to comment and critique.
Today’s Workout
Bench, 45x25, 95x12, 135x6, 165x3, 195x3, 225x3, 240x3, 260x2 (spotter helped on 3rd rep)
Db Incline, 45x8, 70x8, for some reason did not feel comfortable so I switched to BB Incline
BB Incline 95x8, 135x8, 155x8
Hammer Hi Row, 90x15, 140x12, 180x10, 230x8x8, last to sets form was crappy, may drop back to 210
Face Pulls 40x15, 60x12, 70x12, 80x10
Rear Delt machine (super set with last set of face pulls) 70x20
EZ Curl 60x12, 80x12, 90x5x5
Pushdown, 150x15, 170x12, 190x8, 210x6