Today was a great workout, overall enjoyed myself in the gym and felt strong on today's workout. Happy that the core work changed, it had been very similar to the last three weeks.
A.
Back Squat
3 sets x 6 reps (used 300# 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 300# 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.
-310# for 3x6 (10# over last week)
B.
Bench Press
3 sets x 3 reps (used 240# 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 3 reps (used 240# 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).
-245# for 3x3 ... needed a slight spot on the 6th and 9th reps, but overall good reps/training
C.
Bench Press
1-2 sets x 6-12 reps
Lower the weight to a number that will have you reaching failure within the given rep range.
Bench Press
1-2 sets x 6-12 reps
Lower the weight to a number that will have you reaching failure within the given rep range.
205# for 10, 8
D.
Incline Dumbbell Chest Flyes
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.
Incline Dumbbell Chest Flyes
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.
-2x15 with 2x25# DB
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.
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.
-2x12 with 15#
F.
Close Grip Bench Press
2 sets x 6-12 reps
Aim to reach failure within the given rep range.
Close Grip Bench Press
2 sets x 6-12 reps
Aim to reach failure within the given rep range.
-155# for 2x10
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.
-Narrow Grip Push-Downs with 60# for 15, 65# for 15
H.
Tabata (:20 on/:10 off)
8 Rounds of:
Straight Leg Ceiling Crunch Plate
Reach (Lay on back and reach Plate
to ceiling. Only come off the ground
about 45 degrees)
immediately into:
8 Rounds of:
Superman Pulse
immediately into:
8 Rounds of:
Tuck Crunch
-Complete, used a 15# plate for the plate crunches
I.
4 Rounds
:20 Sec Hollow Hold with 5lb Plate in
Hands
:30 Sec Plank on elbows --
Continuously extending Right Arm. Left Arm. Right Leg. Left Leg.
-Complete
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