Today was supposed to be a rest day, but had to cram in this workout due to travel we are doing around Christmas ... Today was overall a very good workout... felt a bit tired this morning, but once I got warm I felt decent. Had some pretty decent DOMS in my chest/shoulders today, benching didn't feel great.
A.
Back Squat
3 sets x 5 reps (used 325# last week)
Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.
Back Squat
3 sets x 5 reps (used 325# last week)
Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.
-335# for 3x5 (10# over last week)
B.
Bench Press
3 sets x 2 reps (used 250# last week)
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).
B.
Bench Press
3 sets x 2 reps (used 250# last week)
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).
-255# for 3x2 ... needed small spots on the 4th and 6th reps... a bit frustrating to need spots, but yesterday was very taxing on the upper body.
C.
Front Squat
2-3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.
-275# for 2x8... rough.
D.
RDL's
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
D.
RDL's
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-295# for 2x10... used straps today, helped isolate the hamstrings a lot.
E.
Weighted Lunges
3 sets x 6-10 reps
Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.
E.
Weighted Lunges
3 sets x 6-10 reps
Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.
-2x53 KB ... front rack reverse lunges for 2x6/leg
F.
Leg Press or Narrow Stance Back Squat
2 sets x 10-15 reps
Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.
F.
Leg Press or Narrow Stance Back Squat
2 sets x 10-15 reps
Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.
-185# to 1 35# bumper for 2x10 ... didn't push the loading here, was totally smoked by the time I got here
G.
Lying, Seated or Partner Hamstring Curls
2 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.
G.
Lying, Seated or Partner Hamstring Curls
2 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.
-2x10 seated banded hamstring curls with 1 green band
H.
Glute Ham Raises
2 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.
H.
Glute Ham Raises
2 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.
-2x12
I.
Calf Raises
3 x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.
-205# for 3x15
No comments:
Post a Comment