Today was not a great workout... didn't feel particularly strong and was distracted due to some ongoing life/work stress ... got everything in early on Monday morning and had to sprint right to work. Not a great way to start my week.
A.
Back Squat
3 sets x 6 reps (310# 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.
-320# across for 3x6 (10# over last week)
B.
Bench Press
3 sets x 3 reps (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# across for 3x3 ... needed small spots on the third reps of two of these sets ... didn't feel great
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
-2x12 with 185# ... probably more there, but don't have the right equipment to do this the proper way in my home gym.
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.
-2x15# DB for 2x15
E.
Weighted Dips
2 sets x 8-12 reps
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.
-35# weight for 2x12 ... these are feeling much better
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.
-85# x12, 95# x 12
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.
-45# across for 2x15, cable rope push downs
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