11/11/20

Coming off a couple days of vacation/relaxation, which was nice. Overall body felt good today, got in all the work. 

A.
Back Squat
3 sets x 6 reps (used 280# 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).

-Complete, 3 x 6 at 290# (10# over last week) 

 
B.
Bench Press
3 sets x 3 reps (used 230# 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).

-Complete, 3x3 at 235# (5# over last week) 
 
C.
Incline 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.

-2 Sets at 175# ... went 12, 10
 
D.
Incline Dumbbell Chest Flyes or Cable Crossovers
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 2 x 25# DB for 2 x 12 
 
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.

-Complete, 2 x 12, unweighted 
 
F.
Close Grip Bench Press
2 sets x 6-12 reps
Aim to reach failure within the given rep range.

-Complete, 2 x 12 at 135# 
 
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.

-Complete, 45# for 15 reps, 70# for 10 reps