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
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