12/12/22

I'm definitely still sick, but I've been trending in the right direction... still headache/sore throat/congestion ... but not working out or being active is taking a toll on my mental health, had to get in the gym and do something ... got in an easy bodybuilding/pump session... didn't push the loading at all, just moved and took it really easy. 

A.
Tricep Extensions
3 sets x 12-15 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# for 3x15, cable push-downs 

B.
Paralette Push Ups, tempo (2 second eccentric) 
3 sets x max reps

-3x8 reps 

C.
Strict Pull Ups
3 sets x 8-12 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-3x10

D.
Lat Pulldowns 
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-3x12 with 115#

E.
DB Row
2 sets x 10-15 reps
Bent over row. You can choose the amount of reps as long as it is within the suggested range.
Dumbbell Side Raises 
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-Complete, 100# DB for 2x10/arm and 2x5# plates for 2x12

G.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
Plank x :60

-Complete, 2x5# plates for 2x12

H.
DB Curls
2 sets x 12 reps
You can choose the amount of reps as long as it is within the suggested range.
Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x25# DB for the curls, 2x100# DB for 2x10 on the shrugs