Monday
Squats - 6x96, 6x135, 8x235 (belted), 12x210 (belted)
Calf Raises - 12x160, 12x200, 12x255, 20x235 (with pauses)
Leg Curl - 6x70, 6x90, 8x140, 12x120 (all smooth) - stay at 140 next set
Bench - 6x95, 6x105, 8x185, 9x170
Triceps push down - 6x5, 6x7, 9x11, 13/14x9
Rehab:
DB curls
Slight setback in the form of tonsillitis.
sorry to read that. feel better soon.
Wednesday
Squat - 6x115, 6x135, 8x225, 12x225
Bench - 6x95, 4x135, 7x190
Skull Crushers Triceps - 6x25, 6x55, 12x70, 12x70
Calf raises - 10x180, 10x200, 12x250, 12x230
Sick again. Hoping to get better soon. Dang this is annoying.
bummer. get well soon.
Thanks! Iām trying!
Monday
Squat - 6x135, 6x135, 6x225, 6x225
Calf Raises - 10x170, 12x190, 12x250, 20x220
Bench - 6x95, 4x135, 6x190, 7x170
Slight Decline triceps - 6x7.5, 6x12.5, 7x35
Felt good to get back to it. Eased back in.
Rehab day:
DB curls - 15x5, 15x7.5, 15x10, 15x15
Lateral raises - 10x10, 10x15, 10x15
Banded curls - 15, 15, 15
Lat pull downs - 10x20/35/50/65/80/100/80/65/50/35/20
Squat - 8x135, 8x135, 8x225
Leg Press - 10x290, 10x380
Bench - 6x95, 6x135, 7x190, 8x170
Decline Sit up - 6x10, 6x15, 7x60, 7x45
RDL - 6x135, 6x185, 8x245, 12x215
Calf raises - 10x160, 10x180, 12x255, 20x230
Leg Curl - 6x70, 6x90, 8x140, 12x120
DB OHP - 6x22.5, 6x27.5, 8x65, 13x55
Chest supported DB row - 635, 6x45, 8x90, 11x80
Triceps push down - 8x6, 8x7, 8x11, 16x9
Got a PR on DB OHP! Triceps felt great.
Monday
Squat - 6xbar, 6x95, 6x135, 6x185, 8x240, 12x205
Calf Raises - 10x160, 10x180, 12x260, x235
Bench - 6x95, 3x135, 8x190, 10x170
Slight Decline triceps - 6x12.5, 6x12.5, 8x35, 11x30
Rehab:
DB curls - 10lb
Calf Raises PR!
Squat PR!
Bench PR!
RDL - 6x135, 6x135, 8x250, 12x225
Calf Raises - 10x160, 10x180, 12x260, 20x240
Leg Curl - 6x70, 6x90, 8x145, 12x125
DB OHP - 6x25, 6x35, 5x70, 10x60
Chest supported row - 6x35, 6x45, 7x95, 11/12x80
Lateral raises - 20x10, 20x12.5
Triceps push down - 8x6, 8x7, 8x12, 12x10
Felt a little under the weather but couldnāt skip again. Performance felt good. Got the 70s up for the first time on DB OHP. Happy with that.
After another week of being sickā¦
Tuesday
Squat - 6x95, 6x135, 6x240, 6x205
Calf Raises - 10x160, 10x180, 12x260, 20x240
Leg Curl - 6x70, 7x90, 8x145, 12x130
Bench - 6x95, 4x135, 7x195, 8x170
Triceps pushdown - 8x6, 8x7, 4x12, 12x10
Not a strong day, but still a day in the gym.
Friday
Calf Raises - 10x160, 10x180, 12x260, 20x240
RDLs - 6x135, 6x185, 8x255, 12x230
DB OHP - 6x25, 6x35, 6x70, 9x60
Chest supported DB row - 6x35, 6x45, 7x95, 12x80
Lateral Raise - 15x15, 20x20
Decline Triceps extension - 8x10, 8x10, 5x37.5, 9x30
Crunch sit-up - 6x15, 6x15, 6/7x60, 9x47.5
Pretty good day.
Calf Raises - 10x160, 10x180, 12x262.5, 20x242.5
Squat - 6x95, 6x135, 8x240, 12x205
Bench - 6x95, 5x135, 7x195, x170, 8x170
DB curls 20x12.5, 20x12.5, 20x17.5
Slight decline triceps extension - 6x10, 6x15, 6x37.5, 12x30
Crunch Sit ups - 6x10, 6x15, 8x60, 8x47.5
Great day. Completely unmotivated but great day anyway.
Friday
RDL - 6x95, 6x135, 12x205, 8x205 (forgot straps)
DB OHP - 6x25, 6x35, 6x70, 10x60
Chest Supported DB row - 6x35, 6x45, 8x95, 10x85
Lateral Raise - 20x12.5, 15x15
Decline tricep extension - 6x10, 6x15, 5x37.5, 8x30
Crunch sit up - 6x10, 6x15, 6x60, 8x47.5
Squat - 6x135, 6x135, 8x245, 12x210
Calf raises - 12x180, 12x200, 12x260, 12x240
Leg curls - 6x90, 6x90, 8x130, 8x110
Thatās all I could fit in today.
DB curl - rehab 20x10, 5x10 slow on down.
RDL - 6x135, 6x185, 8x260, 12x235
Crunch sit-up - 10x10, 6x15, 7x60, 7x45
Bench - 6x85, 6x185, 6x195, 9x170
DB OHP - 6x25, 6x35, 7x60, 8x50
Decline triceps extension - 6x10, 6x15, 6x35, 7x30
Chest supported DB row - 6x35, 6x45, 7x95, 11x80
On vacation so Iām doing body weight suspension workouts.
Today was chest
Push-ups
Dips
Cross-overs
Chest flys
Chest Press
Push-ups (with my 2 yr old on my back)