Bench + Legs
Machine Low Incline Press:
Up to # 200 x 5
Dips:
3 x 10
Wide grip Pulldowns:
3 x 12
DB Floor Press:
10, 8, 8, 8 with 70s
Machine Reverse Flies:
3 sets
Leg Extensions:
4 x 12
Lying Leg Curls:
4 x 10
Smashed my foot this morning, otherwise would have done calves as well
‘Like’ the workout, don’t like this.
Thanks. It was a dumb mistake … I seem to make a lot of those.
Squats & Bench Accessory
Jump rope
Banded SSB Rhythm Squats:
5 x 20
black bands
Banded SSB Squats:
150 x 5
200 x 5
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3
Swiss Bar Push-ups:
15, 15, 12, 12
varying grips
Swiss Bar Inverted Rows:
4 x 12
Deadlifts and Shoulders
Jump rope
Deadlifts:
4 x 5 with 345
BB Rows:
5 x 8 with 185
High Incline Press:
5 x 8 with 125
Bench & Legs
Low Incline Machine Bench:
Lots of sets up to 3 x 5 with # 20
DB Bench:
3 x 8 with 70s
Lying Tricep Extensions:
3 x 12
Pec Deck Reverse Flies:
3 x 15
DB Curls:
3 x 12 with 35s
reverse normal and hammer
Leg Press Calves:
4 x 15
Seated Leg Curls:
2 x 12
Lying Leg Curls:
2 x 10
Tower Leg Raises:
2 x 15
Squats & Bench Assistance
Jump rope, dynamic
Banded SSB Rhythm Squats:
3 x 20 with black bands
SSB Banded Back Squats:
60 x 5
150 x 5
200 x 5
220 x 5
240 x 5
240 x 5
240 x 5
blacks add about 100 at the top
Bench:
115 x 10
165 x 8
185 x 5
205 x 5
205 x 5
205 x 5
185 x 5
Inverted Swiss bar Rows:
3 x 12
Neck Harness:
3 x 15
Ring Rollouts:
3 x 12
Skipped my lift today to play hockey
One hour boxing class
Boxing crushed me
Deadlifts + Shoulders
Jump rope, shoulder loop band
Deadlifts:
Up to 4 x 5 with 345
BB Rows:
185 x 6
185 x 6
205 x 6
205 x 6
High Incline Press:
115 x 10
135 x 6
135 x 6
145 x 6
135 x 6
135 x 6
115 x 10
Pulldowns:
3 x 10
Squats and Bench
Jump rope
SSB Banded Rhythm Squats:
3 x 20 with black bands
SSB Back Squats:
60 x 5 w/ black bands
150 x 5
200 x 5
250 x 5
270 x 5
removed bands
3 x 3 with 270
felt like gravity was removed with those bands
Bench:
115 x 8
165 x 5
185 x 5
205 x 5
205 x 5
205 x 5
Dips:
3 x 12
1-Arm thick bar reverse curls:
Bunch of reps and holds with 40 lbs
made this bar years ago and kinda forgot about it, 2.5” diameter stubby
That’s awesome!
Hockey game, our team sucked today, scored one
Boxing class
Deadlifts & Shoulder
Jump rope, dynamic
Deadlifts:
Up to 8 singles with 395
BB Rows:
5 x 5 with 225
High Incline Press:
75 x 10
125 x 10
145 x 8
145 x 8
145 x 6
145 x 6
Low 1-Arm Cable Row:
3 x 10 with 80
Neck Harness:
3 sets
90 minutes of pick up lacrosse
Bench + Legs
Jump rope, bear crawls, cable ext rotation, neck ext and Flexion
Bench:
115 x 10
165 x 8
185 x 5
195 x 5
205 x 5
215 x 5
225 x 4
Dips:
12
+10 x 12
+10 x 12
Pulldowns:
3 x 10
Tricep Pushdowns:
3 x 12
Cable Calf Raises:
4 x 15 with 180
DB RFESS:
2 x 8 per leg with 60s
Cable Hip Flexion:
2 x 12 with # 30
Jump rope, dynamic
1-Leg Box Jumps:
5 x 3
Banded SSB Squats:
60 x 5
150 x 5
200 x 5
240 x 5
260 x 5
280 x 5
280 x 5
red + green bands
DB RFESS:
3 x 8 per leg with 60s
1-Arm Cable Punches:
3 x 12 per arm
Cable RDLs:
4 sets with # 240
just playing around with my new machine. belt squats didn’t work well cause the hooks are on the outside instead of middle of the belt
Swiss bar Push-ups:
5 x 15 various grips
Deadlifts & Shoulders
Jump rope, dynamic
1-Leg box jumps w/ approach:
5 x 3 per leg
Deadlifts:
Up to 3 x 3 with 395
BB Rows:
5 x 5 with 225
1-Arm Cable Rows:
3 x 10 per arm with # 90
High Incline Press:
115 x 8
135 x 8
145 x 8
155 x 5
145 x 5
145 x 5
Bent over cable raises:
2 sets
Hockey game
