Sunday walked 5 miles
MONDAY – PUSH (Chest/Shoulders/Triceps)
Machine Chest Press – 4×8–10
190 x 10
200 x 10
195 x 10
195 x 10
Incline Dumbbell Press – 3×8–12
75 x 4 + 70 x 8
70 x 12
65 x 12
Seated Machine Shoulder Press – 3×6–10
115 x 12
115 x 8
105 x 11
Dumbbell Lateral Raises – 3×15–20
17.5 x 20
17.5 x 20
17.5 x 20
Machine fly
175 x 15
165 x 15
160 x 13
Rope Tricep Pushdown – 3×12–15 (last time I used the metal extension, which allowed me to use more weight than I can on the rope)
45 x 15
50 x 15
45 x 15
Dips – 40–60 reps
15, 13, 13, 13, 6
Pushups – 100 reps
30, 33, 33, 7
60 min steady-state cardio
4 Likes
WEDNESDAY – LEGS (Spine-Safe)
Leg Press – 4×10–15
Four plates x 4 x 15
Leg Extension – 3×12–15
167.5 x 10 + 3 + 2
157.5 x 11 + 147.5 x 4
147.5 x 15
Seated Leg Curl – 3×10–15
110 x 15
100 x 15
95 x 15
Dumbbell Bulgarian Split Squat – 3×8 each leg
50 x 8
50 x 8
50 x 8
Seated Calf Raise – 3×15–20
85 x 20
105 x 20
95 x 20
Ab Wheel – 3×8–12
3 x 12
Cable Crunch – 3×12–15
97.5 x 20 then 2 sets of 15
60 min steady-state cardio
3 Likes
THURSDAY – UPPER HYPERTROPHY
Machine Chest Press – 3×8–12
190 x 10
190 x 12
190 x 12
Chest-Supported Row Machine (seal row) – 3×10–12
220 x 10
210 x 12
205 x 12
Dumbbell Lateral Raises – 3×15–20
17.5 x 20
17.5 x 20
15 x 20
Machine Rear Delts – 3×12–15
105 x 15
100 x 15
100 x 15
Cable Upright Row – 3×12
52.5 x 12
57.5 x 10 + 2
52.5 x 12
Rope Tricep Extension – 3×12–15
57.5 x 20
62.5 x 20
62.5 x 20
Cable Curls – 3×12–15
62.5 x 15
57.5 x 15
57.5 x 13 + 52.5 x 2
Pull-Ups – 20–30 reps
1 x 10, 10, 10
Pushups – 50–100 reps
2 x 50
60 min steady-state cardio
3 Likes
FRIDAY – CONDITIONING + ARMS
Pull-Ups – 30–40 reps
4 x 10
Dips – 40–50 reps
2 x 15 + 2 x 10
Pushups – 80–120 reps
2 X 50
1 x 20
Seated curl machine – 3×10
I don’t even believe the weights on there so just went to a rep range where I hit failure
Tricep Rope Pushdown – 3×12
New machine
Preacher Curl Machine – 3×10
100 x 8 + 90 x 2
90 x 10
85 x 10
Cable Overhead Tricep Extension – 3×12
New machine
Hanging Leg Raises – 3×10–15
12, 15, 15
Side Planks – 2×45 sec
60 min steady-state cardio
today (Saturday) 90 Min of cardio
weight is down to 209.6 from 229 in October
5 Likes
100 minutes of steady-state cardio
3 Likes