Joe's training for life...

[Yurkunas]

Tuesday at the gym:
Standing overhead press (push press)
bar x 20, 10, 5
95 x 5
115 x 5
135 x 5
155 x 5
175 x 3
200 x 1
felt good so:
225 x 1 Video link
135 x 12

Parallel bar dips
me x 5
45 x 5 sets of 5 reps

1 arm OHExt
20 x 25
25 x 20
30 x 15

db side laterals
20s x 20, 20

Great day.
Real happy with the 225 single and the dips felt very good today as well.

https://www.facebook.com/reel/1011691167192547

[Yurkunas]

Wednesday at the gym:

HS iso row, single arm, neutral grip
1 x 12
2 x 10
3 x 8
4 x 6, 6

Neutral grip pulldown about 24" or so
80 x 12
120 x 12
160 x 15, 15

rev pec dec
100 x 15
130 x 12
160 x 10, 10

alternating db hammer curls
30s x 8
40s x 8
50s x 8, 8

Pretty good day as well.

[Yurkunas]

https://www.facebook.com/1409226448/...63443144043700

Saturday at the gym:

Bench
bar x 20, 10, 5
95 x 5
135 x 5
185 x 5
225 x 5
280 x 5 x 5
405 negative

Inc db press
50s x 20
75s x 15
100s x 8

rope press downs with a weird fitted grip handles:
60 x 4 sets of 25 reps

done. left elbow a bit funky but not bad. felt better the more sets I got in.
405 is in the link I posted. felt pretty controlled.
the 280s felt ok and like usual each set felt better.

[Yurkunas]

Sunday at the gym:

Squats
up to 235 for 5x5

Pendlay row
135, 185, 225 all for a set of 5

"normal row" lowering the bar to just under the knees
275 and 315 both for 5

deadlifts
365 x 5
405 x 5

Kettlebell swing
88 x 10, 10, 10

done.

[Yurkunas]

Tuesday at the gym

OHP standing
bar x 20, 15, 5
95 x 5
145 x 5
165 x 6, 4, 5, 5, 5 *lol, not sure what I was doing on that first set.

Parallel dips
me x 5
55 x 5 sets of 5 reps

1 arm OHExt, seated, db
20 x 10
25 x 10
30 x 10
35 x 10

db side laterals
25s x 20, 20

done. felt good.

[Yurkunas]

Saturday at the gym:

Bench
bar x 20, 10, 5
95 x 5
135 x 5
185 x 5
225 x 5
285 x 5 sets of 5 reps
Heavy hold
415

Inc press
135 x 15
185 x 10, second set was 10 or more but I don't recall.

Super set Pec dec with 130 and rope press downs with 40
2 sets of 25 on pec dec and 50 on press downs

great day.

[Yurkunas]

Sunday at the gym:

underhand pull down
40 x 20, 10, 5
80 x 5
120 x 5
160 x 5
200 x 5, 5

Barbell rows
135 x 10
185 x 5
225 x 5
275 x 5, 5
225 pendlay row x 12

db rear delt raises (head resting on an incline bench)
15s x 20
20s x 15
25s x 12
30 x 5, 5, 10ish

rev grip curl (ez bar)
70 x 5 sets of 10 reps

[Yurkunas]

Tuesday at the gym:

OHP
bar x 20, 10, 5
95 x 5
135 x 5
170 x 5 sets of 5 reps

Parallel bar dips
me x 5
75 x 5 sets of 5
me x 20

done for today

[Yurkunas]

I forgot to write in Wednesday at the gym:
Squats up to 245 for 5x5
KB swing with 106 for 6 sets of 5
Leg Ext 100 x 3 sets of 10
Seated leg curl 85 x 3 sets of 15
Seated calf raise 45 x 3 sets of 10 pretty reps

Good day. Kinda sore but not awful. Was good.

[Yurkunas]

Saturday at the gym:

Bench
bar x 20, 10, 5
95 x 5
135 x 5
185 x 5
225 x 5
290 for 5 sets of 5 reps
Negative
415 x 1/2 *felt a little too quick towards the bottom.

Inc db
60s x 5
80s x 5
100s x 12

Pec dec
100 x 15
130 x 12
160 x 12 or 10 I forget
190 x 10

It was a good day. 290 felt heavy at first but each set got a bit better. The negative was a bit quicker than I would have liked but it was smooth and controlled. Real happy with the 100 x 12 and pec dec felt good.