1/25/21

Today was a really good workout... felt 100% better than last week... very happy to be feeling back to my 'normal' self and feeling good in the gym. Weights felt light today, tried to get as much intensity out of this as I could. 

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.

-Complete, across at 325# (10# over last week) 
 
B.
Bench Press
3 sets x 3 reps (used 235# 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, across at 245# (10# over last week) 
 
C.
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.

-2x25# for 2x15
 
D.
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.

-205# for 2x6
 
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.

-20# for 2x10
 
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.

-2x35# DB 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.

-60# for 2x15 rope push-downs 

H. 

3 Sets of: 

KB Star Plank x :30/side 

Rest as needed 

25 Anchored PVC Sit-ups 

Rest as needed 

-Complete, used an 26# KB for the planks