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07-06-2020, 07:38 AM
#421
7/4/2020
Squat: bwt x 10, 45x8, 135x5, 185x52.
Stiff Leg DL: 45x6, 95x6.
DL DOH: 135x5, 225x1, 275x1x2, 245x5.
Bet over Rows: 45x8, 65x8, 85x8, 95x8.
DB Bent over Back fly: 10x10x2.
DB Row: 40x8
30 minutes
7/6/2020
Lat PD: 85x8, 100x8
Standing Lat Straight Arm cable Pull Down: 25x8, 40x8.
Glute raises: bwt x8, +10lb x 8.
Straight Bar rev curls: 45x8.
C&P 45x5.
Squat: bwt x8x2, 45x5x2, 135x5, 225x5.
Press: 45x5, 65x5, 70x5x2.
Straight bar curls: 45x8, 55x8, 60x8.
DB lateral raises: 10x8x2.
30 minutes
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07-10-2020, 10:06 AM
#422
7/8/2020
Lat PD: 85x8x2
Standing Lat Straight Arm cable Pull Down: 25x8,40x8.
Squat: bwt x8x2.
Front Squat: 45x6, 65x5, 95x5, 115x5, 125x5.
Bent over Rows: 45x8, 65x8, 95x8x3.
Stiff Leg DL: 45x6, 65x5, 95x5, 135x5.
DL DOH: 225x5, 285No, 255x5.
Incline DB Bench Press Wide: 25x8x2.
35 minutes
7/10/2020
Lat PD: 85x8x2
Standing Lat Straight Arm cable Pull Down: 45x8x2.
Glute raises: bwt x8, +10lb x 8.
Squat: bwt x10x2, 45x6x2, 135x6, 225x5x2.
Smith Machine Incline BP: bar x 8, +50x6, +90x5x2.
Straight bar reverse curls 45x8.
Straight bar curls: 55x8x2.
35 minutes
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07-14-2020, 07:52 AM
#423
7/12/2020
Lat PD: 100x8x2
Standing Lat Straight Arm cable Pull Down: 25x8, 45x8.
Glute raises: bwt x5, +25lb x 8x2.
Front Squat bwtx10, 45x6, 96x5, 115x5, 125x5, 130x5.
DB shoulder lateral raises: 10x8x4.
Bent over rows: 45x8, 65x8, 95x8, 100x8.
Stiff Leg DL: 45x6, 95x6, 135x6.
DL DOH: 225x3, 275no, 265x2x3.
40 minutes
7/14/2020 bwt= 171 lbs
Lat PD: 85x10, 100x10.
Standing Cable Straight Arm PD: 25x10, 40x10.
Press: 45x6x2, 65x5, 85x5, 95x3.
Squat: bwt x10x2, 45x6, 95x5, 1355, 225x3, 250x5.
35 minutes
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07-16-2020, 08:19 AM
#424
7/16/2020
Lat PD: 100x8x2
Standing Lat Straight Arm cable Pull Down: 25x8, 45x8.
Glute raises: Bwt x 10
DB shoulder lateral raises: 10x8, 15x8x2.
Bent over rows: 45x8, 65x8, 95x8, 100x8.
Stiff Leg DL: 45x6, 135x6.
DL DOH: 225x3, 275no.
DL AG: 295x3.
DL DOH: 225x5.
Straight Bar Rev Curls: 45x10, 50x10.
Incline DB Curls: 20x10, 25x8.
DB Shrugs: 60x8x2.
35 minutes
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07-17-2020, 09:11 AM
#425
7/17/2020
Incline DB Press: 20x10.
Squat: bwt x 10x2, 45x6, 95x6, 135x6, 226x5.
Smith Machine BP: Bar x6, +50x6, +90x5x3. (free wt bench press too painful for this old man)
Glute raises: bwt x10, +25x10x3.
Tricep rope PD: 25x8x3.
35 minutes (taking a week off)
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07-30-2020, 08:45 AM
#426
7/25/2020
Standing Lat Cable Pulls: 25, 45x10
Seated Lat Cable Pull Downs: 85, 100x10.
Glute raises: bwt x 12, 25x10.
Press: 45x5x2, 65x5, 75x5, 95x5.
Squat: bwt x10, 45x6, 155x5, 185x5, 225x5.
DB Lateral raises: 10x10x2.
Straight bar Curls: 65x6x2.
Rev SBC 45x10.
35 minutes
7/26/2020
Stiff Leg DL: 45x5, 135x5x2.
DL DOH: 225x3, 275x1x2, 255x5.
Bent over rows: 65x8, 85x8.
Bent over DB raises: 10x8x2.
20 minutes
7/29/2020
Standing Lat Cable Pulls: 25, 45, 55 x6
Seated Lat Cable Pull Downs: 85x6, 100x6x2.
Glute raises: bwt x 8, 25x8, 30x8.
Squat: bwt8, 45x6, 135x6, 225x5, 245x5.
Smith machine flat bench: +90x5x2 (standard bench is not good for my joints and rot cuff, right now this seems to work for me)
Incline DB curls 20x8x2.
35 minutes
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08-01-2020, 08:35 AM
#427
8/1/2020
Squat Bwt8, 55x6, 95x6, 135x6, 225x3, 255x5.
Press: 45x5, 55x5, 65x5, 95x2, 105x1, 85x5.
Glute raises: bwt10, +25x10, +30x10.
DB shoulder lateral raises: 5x5, 10x10x2.
Incline DB curls: 25x8x2.
40 minutes
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08-04-2020, 12:50 PM
#428
8/4/2020
Front Squats: 45,65,95,115,135x6.
Incline DB Press: 30,40,45x8.
DB Shrugs: 50x10x2.
25 minutes
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08-07-2020, 11:20 AM
#429
8/7/2020
Standing Lat Cable Pulls: 25, 45x8
Seated Lat Cable Pull Downs:70,85x8
Glute raises: bwt x 12, 25x8x2.
Squat: bwtx10, 45x10, 135x6, 225x5, 265x5.
Smith Machine Incline BP: +50x5, +70x5, +90x5x2.
Reverse Straight Bar Curls: 45x8, 55x8x2.
30 minutes
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08-10-2020, 10:02 AM
#430
8/8/2020
Stiff Leg DL: 45,135,185x5.
DL DOH: 225x6.
DL AG: 315x5.
Bent over Rows: 45,65,95x8, 135x5x2.
Bent over DB Fly: 10x8x2.
Straight bar Curls: 65x8x2.
Shrugs: 60x10, 65x10.
20 minutes
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