9/19/2022
BP: 45x8x2, 135x5, 155x5, 160x5x4.
Chins: 8,7,9.
Squat: 45x8x2, 155x5x2, 265x3, 315x1, 345x1, 295x5.
Rev EZ Curl: 50x12x2.
PecDec: 115x12.
45 minutes
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9/19/2022
BP: 45x8x2, 135x5, 155x5, 160x5x4.
Chins: 8,7,9.
Squat: 45x8x2, 155x5x2, 265x3, 315x1, 345x1, 295x5.
Rev EZ Curl: 50x12x2.
PecDec: 115x12.
45 minutes
9/22/2022
Smith Press: bar x 10, +50x6, +90x5.
Press: 45x6, 95x5, 115x3, 135x2, 145x0, 145x1, 115x5x2.
Stiff Leg Dead Lift: 45x8, 165x6x2. DL DOH: 275x3.
DL with Wraps: 385x1, 435x1, 405x2, 375x3.
Chins: 10
Reverse EZ Curl: 50x15x2.
50 minutes
9/24/2022
Squat: 45x8x2, 155x6x2, 265x3, 315x1, 335x1x2, 315x2, 265x10.
BP: 45x12, 135x5, 155x5, 175x3x3, 135x12.
Chins: 10, 8.
PecDec: 115x10.
Reverse Straight Bar Curls: 65x8x2.
60 minutes
9/27/2022
C&P: 45x8.
Press:45x6, 95x5x2.
DB lateral raises: 10x10x4.
Squat: 45x5x2, 95x5, 155x5x2, 265x1 no wraps, wraps 265x3, 315x1, 335x1, 295x5.
35 minutes
9/29/2022
Chins 10
Stiff Leg Dead Lifts: 135x6x2.
DL DOH: 245x3x2.
DL DOH with wraps: 335x3, 425x1, 405x4.
Shrugs: 245x8x2.
Stiff Leg DL: 245x8x2.
Chins: 6.
Reverse EZ Curl: 50x12.
30 minutes
10/1/2022
Bench Press: 50x10, 140x5, 160x5, 180x4, 185x3, 185x2, 150x10x2.
Incline DB Fly Press: 35x8x2.
Chins: 9,5.
Incline DB Curls: 25x12x2.
Left knee tendonitis flare up today, no squats.
30 minutes
At least you were able to get some upper body work in. Hope the knee eases up. Happy Birthday.
thanks BJ
10/4/2022
Chins: 8x3.
Press: 45x8x2, 65x6, 95x5, 115x1, 135x3x3.
Squat: 45x8, 65x6, 95x6, 135x5x2, 155x5, 265x3, 315x3x2.
DB Lateral Raises: 20x8x2.
Reverse Straight Bar Curls: 65x8x2.
Glute raises: bwt x 10x2.
45 minutes
10/7/2022
Stiff Leg Dead Lift: 45x8, 155x6x2.
DB Lateral Raises: 15x8x3.
DL DOH: 275x2.
DL DOH with Wraps: 275x3, 365x2, 405x1.
DL Wraps Speed Work: 365x3x3 with 65 second rest between sets.
Stiff Leg DL: 275x5x2 & Superset with Shrugs: 275x6x2.
Bent over Rows: 185x3x3
Incline DB Curls: 30x10x2.
45 minutes
10/8/2022
Chins: 8x3.
Smith Machine #3 Incline: Bar x8, +90x5x2, +140x3, +160x1, +180x1, +185x0< +170x1, +170x2, +110x10x3.
Standing Cable Pull Downs: 40x12x2.
Glute Raises: bwt x2, x2, x10.
Reverse Straight Bar Curls: 65x10x2.
PecDeck: 130x8x2.
40 minutes