First Leg Day
Bulgarian Split Squats = body weight x 5 each leg, body weight + 5 lbs each leg, 10 lbs each leg, 15 lbs each leg, 20 lbs each leg. Could probably go back to my old weights in like 2 to 3 weeks which was 30 lbs each leg.
Bodyweight squats to parallel = 7,7,7,9 = total 30
Chinups = 15 in 10 minutes
Lat Pull downs = 90 lbs x 12 . Was pretty easy
Pushups = 28 in 5 minutes will be back to 30 in 5 minutes with extended range of motion in like a week or two.
Rear Delt Flies = 3 sets of 12
Cardio on an incline for 40 minutes at a 2.5 Mile/Hr Pace.
Crunches = 3 sets of 15.
Really Happy that I did 15 pull ups in 10 minutes and was able to do 20 lb bulgarian split squats. My legs were so weak everyone was looking at me weird. It is what it is.
Pic in a Tshirt after a decent pump on Saturday Since im too body conscious to post shirtless.
MIlitary Press = 45 x 55, 55 x 7, 65 x 6 , 75 lbs x 5. 55 x 6 x 5 in 7 minutes.
Dumbbell Bent Over Rows = 15 lbs x 10, 20 lbs x 10, 25 lbs x 12.So Two more than I usually do.
Chinups = 4
Lat Pull downs = 90 lbs x 12
Pushups = 29 in 5 minutes.
Hanging Leg Raises = 25
Rear Delt Flies = 3 sets of 12.
Cardio on an Incline for 15 minutes.
Day 32 on Last Saturday
Deadlift = 45 x 5, 95 x 5, 115 x 5, 135 x 5, 165 x 5, 190 x 5, 210 x 7. Back off sets = 4 sets of 5 with 165 lbs.
Bent Over Dumbbell rows = 15 lbs x 12, 25 lbs x 12,12
Chinups = 5
Pushups = 29 in 5 minutes
Bodyweight Squats = 30 in 5 minutes
Hanging Leg raises = 30
Rear Delt Flies = 3 sets of 12
Incline treadmill at 4 for 20 minutes.
Bicep Curls = 45 lbs x 12,10,10
Tricep Extensions = 11,10,10
Day 33 on Sunday
Bench Press = 45 x 5, 55 x 5, 65 x 5, 80 x 5, 95 x 5, 105 x 5, 121 x 10. Could have gone for 12 easy but decided to keep it short. 5 sets of 5 with 95
Chinups = 15 in 10 and a half minutes
Lat Pulldowns = 90 lbs x 12.
Pushups = 26 in 5 minutes
Bodyweight squats = 15
Weighted crunches = 3 sets of 15.
Bicep Curls = 45 lbs x 12,10,10
Tricep Extensions = 12,10,10
Rear Delt Flies = 3 sets of 12.
Did not do any cardio for the day.
Day 34
Bulgarian Split squat = body weight x 5 each leg, 15 lbs x 5 each leg, 20 lbs x 5 each leg, 25 lbs x 5, each leg, 30 lbs x 5 each leg.
Romanian deadlifts = 45 x 5, 65 x 5, 95 x 3
Chinups = 17 in 10 minutes.
Lat Pulldowns = 10 x 105 lbs
Rear Delt Flies = 3 sets of 12
Pushups = 34 in 5 minutes
Bicep curls = 45 lbs x 12,11,10
Tricep Extensions = 45 lbs x 12,10,10 was easy.
Incline Treadmill = 40 minutes.
Day 35
Military Press = 45 x 5 , 55 x 5, 60 x 5, 70 x 5, 80 x 7. 5 sets of 5 with 60 20 chinups in between that military press session.
Pushups = 34 in 5 minutes
Lat Pull downs = 10 x 105 lbs
Rear Delt Flies = 3 sets of 12
Bicep Curls = 45 lbs x 12,10,10
Tricep Extensions = 45 lbs x 13,11,10
Incline Treadmill = 20 minutes.
Day 36
Bench Press = 45 lbs x 5, 65 bs x 5, 75 lbs x 5, 85 lbs x 5, 95 lbs x 5, 105 lbs x 5, 115 lbs x 5, 130 lbs x 7. 5 sets of 5 with 105 lbs. Chinups in between that bench session.5 sets of 3 2 sets of 2 and a single set of 1.
Pushups = 32 in 5 minutes
Rear Delt flies = 3 sets of 12.
Bicep Curls = 45 lbs x 12,10,10
Tricep Extensions = 45 lbs x 13,11,10
Incline Tread mill = 20 minutes.
crunches = 3 sets of 15
Day 37 Leg Day
Bulgarian Split Squats = body weight x 5 each leg, 15 lbs x 5 each leg, 25 lbs x 5 each leg, 30 lbs x 5 each leg 35 lbs x 5, each leg, 40 lbs x 5, each leg. Will up by 5 pounds next week.
Romanian deadlifts focus on hamstring stretch = 105 lbs x 5 sets of 5 with 1 minute rest.
Chinups = 17
Pushups = 32 in 5 minutes
BIcep Curls = 45 lbs x 13,11,10
Tricep Extensions - 45 lbs x 13,11,10
Hanging Leg raises = 3 sets of 10.
Rear Delt Flies = 3 sets of 13.
Day 38
Military Press
45 lbs x 5, 50 lbs x 5, 55 lbs x 5, 60 lbs x 5, 75 lbs x 5, 85 lbs x 5. New Training Max = 92 lbs.
5 sets of 5 with 60 lbs. Chinups in between, 6 sets of 3 and one set of 2.
Pushups = 32 in 5 minutes
Rear Delt flies = 3 sets of 12
Bicep curls = 50 lbs x 9,8,8
Tricep Extensions = 50 lbs x 9,8,8
Situps = 3 sets of 15
Incline Treadmill at 4 35 minutes.
Deadlift Yesterday
45 x 5, 95 x 5, 120 x 5, 145 x 5 160 x 5, 175 x 5, 200 x 5, 220 x 3 felt my lowerback more strained than usual didnt want to go for 5 but i could have if i toughed it out.
Dumbell Rows = 15 lbs x 10, 25 lbs x 10 , 30 lbs x 10.
Pushups = 34 in 5 minutes.
Tricep Extensions = 3 sets of 12
Bicep curls = 9,9,9 50 lbs.
Plank situps = 3 sets of 10 good form.
Rear Delt flies = 3 sets of 12 with good form.
Treadmill Walking = 8 incline for 20 minutes for my HIIT
normal walking = 4 incline for 40 minutes.
Today is new TM for everything, so for bench it is going to be 140 lbs for deadlift its going to be 245 for military press it will be 92 lbs. Single leg squat I will be working with 45 lbs as the max for a set of 5.
Bench Press
45 x 5, 55 x 5, 65 x 5 , 75 x 5, 85 x 5, 95 x 4,105 x 5,116 x 6. Back off sets = 5 sets of 4 with 95 lbs.
Chinups = 7 sets of 3 in between the bench press sets.
Hanging knee Raises = 3 sets of 10, Did not reach the gym in time so had to cut my gym time short.
Tomorrow is friday will move the cardio i was supposed to do today to tomorrow and will also add leg day tomorrow.
Leg Day 2 days ago
Day 41
Bulgarian Split squats = bodyweight x 5, 15 lbs x 5, 25 lbs x 5, 35 lbs x 5, 45 lbs x 5.
Romanian Deadlifts = 95 lbs x 5 sets of 5.
Dumbbell Rows = 15 lbs x 8, 25 lbs x 12, 10
Pushups = 34 in 5 minutes
Rear Delt flies = 12 x 3
Hanging Leg Raises = 3 sets of 10
Bicep Curls = 50 lbs x 9,9,8
Tricep Extensions = 50 lbs x 10,9,9
Incline Treadmill = 6 x 40 minutes.
Day 42 today
Rack Pulls = 45 lbs x 5, 95 lbs x 5, 115 x 5, 145 x 5, 165 x 5, 185 x 5, 206 x 5. 5 sets of 5 with 166 lbs.
Dumbbell Rows = 15 lbs x 8,25 lbs x 12,10
Pushups = 36 in 5 minutes
Rear Delt flies = 12 x 3
Slant Board Situps = 3 sets of 12.
Bicep curls = 50 lbs x 9,9,9
Tricep Extensions = 50 lbs x 10,10,9
Incline Treadmill = 8 x 40 minutes.
Day 43 Yesterday
Military Press = 45 lbs x 5, 50 lbs x 5, 55 lbs x 5, 60 lbs x 5, 70 lbs x 5, 80 lbs x 5. 4,3,3,3,3,3,3 Pullups inbetween those sets. 4 sets of 5 with 60 lbs.
Slant Board Situps = 11,10,9.Great Form.
Did not have enough time to do the rest of what I do, will add it to todays workout day.
Day 44 Yesterday
Did 40 minutes of cardio incline at 6 and the rest of the workout that I missed before.
Bench Press = 45 lbs x 5, 65 lbs x 75 lbs x 5, 85 lbs x 5, 95 lbs x 6, 110 x 5, 126 x 5. Back off sets = 4 sets of 5 at 95 lbs with chinups 4,3,4,3,3,3,3 in between.
Pushups = 30 in 5 minutes.
Rear Delt flies = 3 sets of 12.
40 minutes of cardio incline at 6.
Bicep curls = 50 lbs x 8,8,8
Tricep Extensions = 50 lbs x 10,9,9.
Hanging Knee raises = 12,11,10
Day 45 Yesterday
Leg Day
Bulgarian Split squats = set of bodyweight x 5, 20 lbs x 5 each leg, 30 lbs x 5 each leg, 40 lbs x 5 each leg, 50 lbs x 5 each leg.
Dumbell Bent Over rows = 25 lbs each hand x 3 sets of 10
Pushups = 36 in 5 minutes.
Rear Delt flies = 3 sets of 12
Slant Board Situps = 11,10,8.Think I got one rep weaker Idk y.
Incline Treadmill at 6 for 40 minutes.
Bicep curls = 25 lbs x 8,8,8 each hand
Tricep Extensions = 50 lbs x 10,10,10.
