Today was an overall good workout ... I worked out at home and was parenting for a few hours (from about 5 to 7 am) prior to this, which was stressful and not ideal, but once I got moving into this I felt decent overall.
A.
Bench Press
3 sets x 2 reps (255 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).
-260# (5# over last week)
B.
Bench Press
3 sets x 5 reps (225 last week)
Choose a weight that is challenging for 3x5.
-235# (10# over last week)
C.
Strict Pull-ups
3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.
-3x8 with 20#
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.
-3x15 with 145#, neutral narrow grip
E.
Barbell Row
2-3 sets x 10-15 reps
Bent over row. You can choose the amount of reps as long as it is within the suggested range.
-3x10 with 185#
F.
DB Side Raises
2-3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-3x12 with 2x15#
G.
Dumbbell Bent-Over Side Raises
2-3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range
-3x12 with 2x15#
H.
Barbell Curls
2-3 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.
-Scaled this down to 3x15 with 45# ... biceps were crushed from the above work by this point
I.
Dumbbell Shrugs
2-3 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-3x15 with 2x100#
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