AM workout
Press 5x120,140,160
Kb press 3x15
Db lateral raise + reverse fly 4x13+13x10
Fat grip barbell curls 4x13x45
Incline curls 4x13x15
One week of this program to go
AM workout
Bench 5x180,205, 4x230
Dips 4x11
Incline db flies 4x13x20
Body weight tricep extension 4x13
Push-ups 4xF
Racked the bar after 4 reps of bench. Didn’t think I had another, but I guess there was a chance. Was carrying a little bit of fatigue from doing shoulders on Sunday, so maybe without that I’d have had a clean 5. Oh well. Stinks to not complete the last rep of the last week of the program, but it is what it is. Still an absolute massacre of my chest & triceps today
AM workout
Good mornings 4x10x95
Barbell rows 4x12x115
Pull-ups 2x10, 2x5 tempo
Single arm band reverse fly 4x10
Seated db curl 4x10x20
Deadbugs 4x5
Added in the super full rom reverse flies & the seated curls, I liked both of them. Will need to find a place for the reverse flies in the next program I’m doing. Blew up the rear delt pretty well. & this day just seems better with curls. Having all my pulling muscles nuked as opposed to just my back is nice. Got a rest day planned tomorrow, then two more days of this program left
PM workout
BTN press 4x10x75
Tons of different lateral raise variations
Reverse db flies 3x15x10
Fat grip curls 4x13x45
Incline db curls 4x10x15
Took some liberties in adjusting todays workout to test stuff out. Still a good pump. Will keep the BTN press, some of the lateral raises were good, others weren’t, but good experiments altogether today
Pm workout
Various vertical jump- 10 total
Squat 3x3x225
Back extension 3x15
Ab wheel 3x5
Did some agility drills/games after this while my wife was outside with me. Wanted to be an athlete today, as I’ve felt super unathletic lately with the bodybuilding style training.
Might do more of this going forward, not sure
PM workout
Stationary hurdle jumps 3x5
Dumbbell curls 2x25x15
Band pushdowns 2x25
Lu raises 2x12
Just some quick work of stuff I wanted to do. Going to play some pickleball in a little bit as well. I haven’t done pushdowns or Lu raises in a long time, so they really smoked my triceps and traps. Curls were good too, as I haven’t gone that high on reps in a while either
Tried a few jumps on the school jumpmat. Highest vertical I got was 27.3. Will keep that in mind if I try to bring it up from here
AM workout
Barbell rows 2x10x135
Chin-ups 2x10
Lateral raise 2x10x12
Seated dumbbell curls 2x10x20
Overhead barbell tricep extension 2x10x45
AM workout
Squat 2x10x225
Good morning 2x10x95
Incline bench 2x10x135
Deadbugs 2x5
Slow eccentric on everything these past two days. Not absolute barn burners, but pretty solid workouts. Also lifting 5 days this week, so will be training the next three days as opposed to the usual Thursday rest or conditioning day
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AM workout
BTN press 15,13x75
Lu raises 2x15x10
Kb row 2x15x45
Band pushdowns 2x15
Fat grip barbell curls 2x15x45
AM workout
Bench 2x10x155
Bulgarian split squat 2x10x75
RDL 2x10x135
Ab wheel 2x6
Not a ton of work today, but every set was pretty difficult. It was a good day. Really slowing down the eccentric has given really good mind muscle connection & just a huge burn in general
PM workout
Pull-ups 2x10
Body weight tricep extension 2x10
Reverse flies 2x10x10
Db Skullcrushers 2x10x20
Barbell curls 2x10x55
Lateral raise 2x10x12
Incline curls 2x10x15
Finished this a bit after 8pm tonight. It was the only time I could get it in today. Finished this all in about 25 minutes since I supersetted everything. Solid stuff
Sunday & Monday- played pickleball both days. Good little bit of activity
Tuesday AM workout
Barbell rows 2x11x135
Chin-ups 2x11
Barbell overhead tricep extension 2x11x50
Lateral raise 2x11x12
Seated db curls 2x11x20
AM workout
Hill sprints 4x20 yds
Squat 2x10x245
Incline bench 2x11x135
Back extension 2x15
Deadbugs 2x5
First time sprinting in close to a year. Felt solid all things considered. Not super fast, but at least somewhat fluid. Definitely wanting to start doing more athletic stuff. Not sure what that will mean for the bodybuilding style program I’m on though. Will give it some more thought this week & hopefully have a clear plan by next week
AM workout
BTN press 2x15x75
Lu raises 2x15
Kb row 2x15x45
Fat grip barbell curls 2x15x45
Band pushdowns 2x15
Went all the way to the ground on the rows, & I can’t believe I’ve been missing that for years. Normally I’d just go until my arm is extended, but with the full rom today I now understand why I didn’t line the movement before- because I was doing it wrong. So that was a good lesson today
AM workout
Bench 2x11x155
Bulgarian split squat 2x10x80
RDL 2x11x135
Ab wheel 2x6
AM workout
Pull-ups 2x11
Body weight tricep extension 2x11
Db Skullcrusher 2x11x20
Reverse fly 2x11x10
Barbell curl 2x11x55
Db lateral raise 2x11x12
Db incline curls 2x11x15
Played some pickleball yesterday, then got a 29.3 inch vertical on the jump mat today, which is a two inch improvement from two weeks ago
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AM workout
Barbell row 2x12x135
Chin-ups 2x12
Db lateral raise 3x12x12
Seated db curl 3x12x20
Barbell overhead tricep extension 3x12x45
Added a third set on the isolation today. Good stuff
AM workout
Bench 2x12x155
Squat 2x12x225
Good morning 2x12x95
Deadbug 2x5