Had a bad workout today... didn't feel good, missed some reps and generally felt tired. The traveling/weird food/bad sleep has caught up with me. Hoping a few days of proper nutrition and sleep will get back where I need to be.
A.
Back Squat
3 sets x 6 reps (used 315# 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 6 reps (used 315# 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.
-325# (10# over last week) for 3x6
B.
Bench Press
3 sets x 3 reps (used 245# 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).
Bench Press
3 sets x 3 reps (used 245# 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).
-250# (10# over last week) for 3x3 ... small spots needed at the 3rd and 6th rep ... completely failed the 9th rep. This was too heavy of loading for today... but tried to push it. Will stay with this weight for next week.
C.
Decline Bench Press
1-2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.
Decline Bench Press
1-2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.
-185# for 12,10
D.
Flat Dumbbell Chest Flyes or Peck Deck
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.
D.
Flat Dumbbell Chest Flyes or Peck Deck
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.
-2x25# DB for 2x15
E.
Weighted Dips
2 sets x 8-12 reps (used 35# last week)
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.
Weighted Dips
2 sets x 8-12 reps (used 35# last week)
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.
-2x12 with bodyweight
F.
Skull Crushers
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.
F.
Skull Crushers
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.
-95# EZ bar for 2x12
G.
Tricep Extensions
2 sets x 10-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.
G.
Tricep Extensions
2 sets x 10-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.
-2x25# for 2x10, bent over DB tricep extensions
3 Sets of:
KB Side Plank x :40/side
Rest as needed
8-12 Ring Body Saw
Rest as needed
-26# KB, 8 body saw each set
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