Today was a solid session, nothing max effort, but lots of good reps. Took my last final exam of the semester today (3 hour microeconomics)... it was not fun at all, but I had a good deal of adrenaline going afterwards, which made the workout great.
A.
Back Squat
3 sets x 5 reps (300# 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, 315# (15# over last week)
B.
Bench Press
3 sets x 2 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).
-Complete, 260# (10# over last week)
C.
RDL's
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-2x10 with 235#
D.
Weighted Lunges
3 sets x 6-10 reps
Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.
-2x20 steps (10 each leg) with 2x35# KB in Front Rack
E.
Narrow Stance Goblet Squats
2 sets x 10-15 reps
Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.
-75# Goblet Squat to 35# bumper plate x 10
F.
Lying, Seated or Partner Hamstring Curls
2 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.
-2x10 with 1 purple band
G.
Good Mornings
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.
-2x10 with 135#
H.
Calf Raises
2 sets x 15 reps
-2x15 with 135# (barefoot)
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