Round 3 Lifting

Bench

45 x 10
95 x 5
135 x 5
185 x 3
205 x 7
185 x 10
175 x 10
165 x 10
155 x 9 + 5
145 x 9 + 4

Single-Arm DB Row (each arm)

6 x 10 x 90 lb.

EZ Bar Bicep Curl

6 x 12 going down from 100 - 85 lb.

Tricep push down

5 x 20 with lighter weights. It’s been way too long since I’ve done these

5 Likes

Low-Handle Trap Bar DL

135 x 5
225 x 5
315 x 3
365 x 3
405 x 3
435 x 6
365 x 5 x 5

Beltless Barbell RDL

135 x 10
225 x 3 x 10
275 x 10

EZ Bar Bicep Curl

105 x 10
100 x 10
95 x 10
90 x 2 x 10

5 Likes

Press

45 x 10
95 x 5
115 x 3
135 x 9
115 x 10
115 x 8 + 2
105 x 9 + 1
105 x 8 + 2
105 x 7 + 2 + 1

100 alternating grip chin-ups and pull-ups done in strict sets of 10 until I reached 80, then I did four sets of 5 to reach 100 reps total

Banded Tricep push down 6 x 20 superset (heavy with the 100 lb band I have)

I’m actually lighter than usual at 190 - 195 lb.

5 Likes

Started a workout.

Bench

185 x 3
205 x 7
185 x 7

Ended my workout.

3 Likes

Had to come back and finish the workout I abandoned a few days ago.

Bench

45 x 10
135 x 5
185 x 10
175 x 10
165 x 2 x 10
155 x 10
145 x 10

Single-Arm DB Row

7 sets of 12 reps (each arm) with 90 lb DB

Tricep Pushdown

5 x failure

EZ Bar Bicep Curl

7 x 10 with varying weights

Felt good to get after it today.

3 Likes