AM workout
Bench 5x165,190,210
Dips 4x10
Db incline flies 4x10x10
Bw overhead tricep extension 4x10
Push-ups 4xF
Switching the order of workouts this week to accommodate my friend training with me. Going to do back tomorrow, then shoulders fri, legs sat. Might like this order a bit more anyways as hopefully there will be less soreness interfering with what I’m training each day. With that said, chest was still sore before today, so it didn’t solve much today haha. Today was solid though. Chest is destroyed again, & triceps got a lot of solid work in as well. Kept the bench to just 5 reps each set, though the top set was still challenging given the soreness I had coming into today
AM workout
Good mornings 4x10x95
Barbell row 4x12x115
Pull-ups 4x10
Inverted rows 4x8
Deadbugs 4x5
Trying to make this day a little tougher on the upper back. It hasn’t quite hit the same as the rest of the workouts, but this was still tough. Planning a weight vest walk tomorrow, though I might end up doing airdyne depending on the weather
AM workout
20 minute airdyne- 7.17 miles
AM workout
Press 5x120,135,155
Kb press 4x11x45
Lateral raise + rear delt fly 4x13+13x10
Fat grip barbell curls 4x13x45
Incline dumbbell curls 4x11x15
Think I’m gonna just go with 5’s pro on the main lift as opposed to PR sets. Seems more in line with the program. This was a solid day. Shoulders & arms were wrecked towards the end
AM workout
Squat 5x215,250,280
FFE reverse lunge 3x9x95
Back extension 3x11
Ab wheel 3x5
PM workout
25 min weight vest walk w/40 lbs
AM workout
Bench 5x175,200,225
Dips 4x11
Incline db fly 4x11x20
Body weight overhead tricep ext 4x11
Push-ups 4xF
After a couple weeks, this seems like my favorite workout of the program. Chest & triceps have nothing left at the end of it. Shifted this workout forward a day, so my rest day will be either tomorrow or Wednesday depending on how the weather & schedule stuff shakes out
PM workout
RDL 2x10x155
Barbell row 4x12x115
Pull-ups 4x10
Good morning 4x10x95
Deadbugs 4x5
AM workout
20 minute airdyne- 7.39 miles
Could see my breath the whole time I was doing this in the garage, which was cool. The air blowing in my face from the wheel wasn’t pleasant, but definitely made it feel a bit more “hardcore” even if it’s just 20 minutes of easy biking haha. Rest day coming up tomorrow, then will close out the lifting week Friday & Saturday
AM workout
Press 5x130,145,160
Kb press 4x12
Lateral raise + rear delt fly 4x13+13x10
Fat grip barbell curls 4x13
Incline db curls 4x12x15
I’m realizing this program has really improved my rep quality on a lot of movements. After just two sets of curls today, my biceps honestly felt like they had done a lot. In the past, I’d kind of be able to cruise through sets of curls by just “getting the reps in” as opposed to really making sure I got everything out of them. Anyways, shoulders and biceps are smoked from today. Really good stuff
AM workout
Squat 5x 235,265,295
FFE reverse lunge 3x10x95
Back extension 3x12
Ab wheel 3x5
Great end to the week & to cycle 1 of this program. Full steam ahead for the next 3 weeks
AM workout
20 minute airdyne- 7.13 miles
AM workout
Bench 5x155,180,205
Dips 4x10
Db incline flies 4x12
Body weight overhead tri extension 4x12
Deficit pushups 4xF
AM workout
RDL 1x20x135
Barbell row 4x12x115
Pull-ups 4x10
Good mornings 4x10x95
Deadbugs 4x5
Good lifts the last two days. Probably doing some cardio tomorrow, but not 100% sure. Will see how schedule shakes out
AM workout
Press 5x115,130, 2x150
Had some crazy sternum pain on all of these sets, so I cut it short & pivoted to just blasting my shoulders & arms.
Upright row 3x15x35
Lateral raise + reverse fly 3x10x10
Body weight tricep extension 3x10
Skullcrushers 3x10x15
Fat grip barbell curls 3x10x45
Incline curls 3x10x15 straight into
Alternating db curls 1x12x15
Have been thinking recently about starting a program similar to what I did today, so this ended up being a good test run, even though I would have liked to stick to the normal plan. After tomorrow, there are two weeks left in this program, so the wheels are turning on what might be next. Definitely liked today, so I’ll have to keep this in mind as I go forward deciding what to do
AM workout
Squat 5x205,235,270
FFE reverse lunge 3x8x105
Back extension 3x12
Ab wheel 3x5
PM workout
20 minute airdyne- 7.33 miles
AM workout
Bench 5x170,190,215
Dips 4x11
Db flies 4x12
Body weight tricep extension 4x12
Push-ups 4xF
Everyone in the house except me has gotten the stomach bug the last couple days…we’ll see what happens
AM workout
RDL 10x135,155
Barbell row 4x12x115
Pull-ups 4x10
Good mornings 4x10x95
Deadbugs 4x5
So the stomach bug did hit me, pretty much right after I lifted Tuesday. Felt pretty bad the rest of the day & Wednesday. Was mostly good yesterday, but knew I needed some more rest. Feeling pretty good now, though my appetite is probably only about 80% back. Plan is to hit legs tomorrow, shoulders & biceps on Sunday, then finish out next week like normal
AM workout
Squat 5x225,250,285
FFE reverse lunge 3x9x105
Back extension 3x12
Ab wheel 3x5