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08-11-2020, 07:17 AM
#431
8/10/2020
Standing Lat PD: 25,40x8.
Seated LPD: 85, 100x8.
GLute raises: bwt x 6, +25, +30x8.
Front Squat: 45, 95, 145x5.
Squat 145x10.
Press: 45, 55, 65x5, 95x3, 105x1.
DB Shoulder lateral raises: 5x8, 10x8x2.
Reverse Grip Straight Bar Curls: 45, 55,60x6.
35 minutes
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08-14-2020, 07:13 AM
#432
8/14/2020
Standing Lat PD: 25,40x8.
Seated LPD: 85, 100x8.
Glute raises: bwt x 6, +25, +30x8.
Squat: bwt x10, 45x8, 135x5, 225x5, 270x5.
Smith BP: +25x6, +100x5x3.
Incline DB Curls: 25x8x2.
35 minutes
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08-15-2020, 08:31 AM
#433
8/15/2020
Stiff Leg DL: 45x8, 135x6x2.
DL DOH: 225x5
DL AG 315x1, 335x2.
DL DOH: 245x5.
Bent Over Rows: 135x5x2, 115x7.
DB Shrugs: 65x8x2.
Bent Over 2-arm DB Fly Raises 10x10x2.
30 minutes
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08-18-2020, 07:27 AM
#434
8/18/2020
Standing Lat PD: 25,40x8.
Seated LPD: 85, 100x8.
Glute raises: bwt x 6, +25, +30x8.
Squat: bwt x10, 45x8, 135x6, 225x5, 250x5
Smith Seated Press: +50x5, +70x5, +80x5.
Standing DB Lateral Raises 10x6x3.
Incline DB Curls: 25x8x2.
DB Shrugs: 60x8x2.
35 minutes
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08-21-2020, 09:12 AM
#435
8/20/2020
Standing Lat PD: 35,50x8.
Seated LPD: 95, 110x8.
Front Squat: 45x6, 95x5, 135x5.
Stiff Leg Dead Lift: 45x6, 135x5,185x5.
Dead Lift DOH: 225x5.
DL AG: 315x1, 345xNo, 315x3.
DL DOH: 250x5.
Bent over Rows: 135x6x2.
Bent over DB 2-hand lat raises: 10x8, 15x8.
Smith Flat BP: +20x6, +90x5. +100x5x2. I believe the free wt BP & IBP are in my rear view mirror. Even presses leave a lingering pain for a couple days.
Straight bar rev curls: 45, 55,60x8
40 minutes
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08-24-2020, 07:03 AM
#436
8/23/2020
Standing Lat PD: 25,45x8.
Seated LPD: 85, 100x8.
Glute raises: bwt8, 25x8, 30x8.
Squat: bwt10, 45x8, 135x6, 225x5, 265x5.
DB shoulder lateral raises: 5x8, 10x8x3.
Incline DB curls: 25x10x2.
30 minutes
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08-31-2020, 09:13 AM
#437
8/27/2020
Lat PD: 55,95x8.
Glute raises: bwtx x 8. 32.5x8x2.
Squat: bwt x10, 45x6, 135x6, 225x5, 275x4, 225x5.
Rev Straight bar Curls: 45x8, 55x8x2.
Smith machine press: bar x8, +50,60x5x3.
DB Shrugs: 65x8x2
40 minutes
8/29/2020
Stiff Leg Dead Lift: 45, 135x8.
DL DOH: 225x5.
DL AG: 315x1, 345x3.
DL DOH: 225x5.
Bent over Rows: 115x6x2.
Bent over DB back fly: 5x8, 10x8x2,
Straight Bar Curls: 65x8x2.
25 minutes
8/30/2020
Squat: 45,135,145,155,175x8, 225,245x5.
DB Press: 40, 50x6x2.
25 minutes
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09-03-2020, 07:47 AM
#438
9/3/2020
Seated & Standing Cable lat PD & Calf raises as warmups
Glute raises: bwt x 8, +25x8, +25x8.
Press: 45x5x2, 65x5, 70x5, 75x5.
DB Shoulder Lateral raises: 10x8, 15x8.
Squat: bwt x8x2, 45x6, 145x5, 225x5, 275x5.
Rev Straight bar Curls: 45x8, 55x8, 60x8x2.
35 minutes
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09-08-2020, 07:09 AM
#439
9/5/2020
Stiff Leg DL: 45x8, 135x8.
DL DOH: 225x5.
DL AG: 315x1, 365x1.
DL DOH: 275x5.
Bent over Rows: 135x6x2, 115x8.
Bent over DB lateral raises: 10x10x3.
Rev Straight Bar Curl: 45x10.
Smith Machine BP (1st notch lowest incline): bar x6, +90x5, +100x5, +11-x5.
Incline DB Curls: 25x10x2.
DB Shrgs: 75x8.
30 minutes.
9/7/2020
Standing Cable Stiff Arm lat PD from top to straight in front: 25x8, 40x8.
Seated LPD: 85x8, 115x8x2.
Glute: bwt x 8, +35x8x2.
DB Lat raises: 10x10.
Incline DB BP: 35x8, 45x8x2.
Squat: bwt x8x2, 45x6, 145x6, 225x5, 245x5x2.
Rev SBC: 45x8, 65x6x3.
40m
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09-10-2020, 08:01 AM
#440
9/10/2020
Standing Cable Stiff Arm lat PD from top to straight in front: 25x8, 40x8.
Seated LPD: 85x8, 115x8.
Press: 45x5x2, 65x5, 85x5.
DB Shoulder Lateral raises: 5x10, 15x8x2.
Squat: bwt x8x2, 65x6, 135x5, 225x5, 280x5.
Rev Straight bar Curls: 45x8x2.
Straight Bar Curls: 65x8x2.
25 minutes
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