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02-28-2020, 08:51 AM
#411
2/27/2020 bwt 177 lbs
Chins: bwt x 3, bwt x 4.
Glute raises: bwt x 10, 25x10.
Stiff Leg DL: 45x6, 135x6, 225x3.
DL AG: 315x3, 365x3, 385x1, 405xNo- 2 inches off floor, 385x1, 265x4.
Bent over Rows: 155x6x3.
Smith lowest incline: 135x5, 160x5x3, too heavy, sore shoulders all night and next day.
50 minutes
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03-02-2020, 11:22 AM
#412
2/29/2020
Lat PD wide grip: 55x10, 75x10 wide grip.
Glute raises: bwt x 12.
Stiff Leg DL: 135x6.
DB flat bench fly: 15x8x2.
Squat: bwt x 10x2, 45x8x2, 135x6, 225x5, 275x3, 295x3.
Straight bar rev curls: 45x12x2.
Straight bar curls: 65x8x2.
35 minutes
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03-06-2020, 08:04 AM
#413
3/2/2020
Glute raises: bwt x12, 25x10, 30x10.
DB bent over fly: 5x12, 10x12, 15x10x2.
Squat: bwt x10x2, 45x7x2, 135x6, 225x5, 245x5x2.
35 minutes
3/5/2020 bwt 176.5 lbs
Chins: bwt x4x2.
Stiff Leg DL: 45x6, 135x6, 225x5.
DL DOH: 315x1.
DL AG: 3700x1, 390x1, 400xNo, 375x3.
Bent over rows: 155x6x3.
Squat: bwt x10x2, 45x8, 135x6, 225x6.
Bench Press: 45x6, 95x6, 135x3, 145x3.
55 minutes
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03-10-2020, 11:33 AM
#414
3/9/2020
Chins: nwt x 4, bwt x 3.
Lat PD: 130x8.
Glute raises: bwt x10. 30x10x2.
Stiff Leg DL: 135x6.
DB back fly raises: 10x6, 10x8x3.
Squat: bwt x8x2, 55x6, 145x5, 235x5, 285x3, 305x3, 255x5.
DB 1-arm front raises: 15x8x3. Presses and BP are painful, working some accessory exercises for a while.
Incline DB curls: 30x8x2.
50 minutes
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03-13-2020, 08:08 AM
#415
3/12/2020 bwt = 175.3 lbs
Chins: bwt x 4x2.
Lat PD wide grip: 85x10, 100x10.
Glute raises: bwt x12.
Press: 45x5, 65x5, 75x5, 85x5 haven't done these in a couple months, too painful. Shoulders feel ok the next day, much better than they feel the day after BP.
Stiff Leg DL: 145x6, 235x3.
Back DB fly: 5x8, 15x8.
DL DOH 325xNo.
DL AG: 325x2, 375x4, 345x5.
Bent over Rows: 145x6x3.
Squat: bwt x10x2, 55x5, 145x5, 235x5.
Straight Bar curls: 54x8x2.
60 minutes
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03-20-2020, 08:26 AM
#416
3/16/2020
Chins: bwt x3, bwt x4.
Lat PD: 100x10, 130x8.
Glute raises: bwt x 12, 25x10
Stiff Leg DL: 95x6, 135x6, 225x6.
Press: 45x5, 55x5, 65x5.
DB back fly: 10x8x2.
Squat: bwt x8x2, 65x6, 155x5, 245x5, 295x1, 245x5.
Straight bar curls: 65x10x2.
50 minutes.
Gym closes tonight thru 4/1.
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06-26-2020, 11:39 AM
#417
6/26/2020
I haven't touched a weight since 3/16.
Chins: cant do 1,
Lat PD: 67x8x2.
Glute Raises: bwt x 8x2, I'll feel those for a few days.
Dumb Bell Raises: 10x8x2.
Press: 45x6x3.
Stiff Leg DL: 45x6x2, 95x5x2.
DL DOH: 135x6x3.
Squat: 45x6x3.
Bent over Rows: 95x5x3.
35 minutes
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07-02-2020, 12:12 PM
#418
6/28/2020
Lat PD: 70x8, 85x8.
Glute raises: 8x1.
Standing Dumb Bell Lateral Raises:10x8x3.
Standing DB Curls: 20x8x2.
Standing Rev Curls: 45x8x2.
DB Press: 20x8.
Press: 45x6, 55x6x2.
Squat: bwtx8, 45x6, 65x6, 95x6.
DL DOH: 135x6, 185x6.
Bent over rows: 95x5x2.
30 minutes
6/30/2020
Lat PD: 70x8, 85x8.
Standing Lat Straight Arm cable Pull Down: 25x8x2.
Glute raises: bwt x10.
Straight Bar rev curls: 45x8x2.
Squat: bwt x10x2, 45x6, 95x6, 135x6x2.
Stiff Leg DL: 45x6, 95x6.
DL DOH: 135x6, 225x6x2.
Bent Over DB Rows: 45x8x2.
Bent over DB Back Lateral raises: 10x10x3.
30 minutes
7/2/2020
Standing Lateral Cable Pull Downs: 25x8, 40x8.
Seated Lat Cable PD: 70x8, 85x8.
Glute raises: bwt x 10
DB lateral raises: 10x10x2.
Seated Smith Machine Shoulder Presses: bar x 6, +50x5, +60x5x3.
Squat: bwt x8, 45x6, 95x5, 135x5, 185x5.
DB Curls: 20x10x2.
30 minutes
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07-03-2020, 06:14 AM
#419
Nice work! Your return plan looks great
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07-06-2020, 07:30 AM
#420
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