W5D2:
Warm up
Bench:
70x2x5
100x3
107.5x10
110x4x10
Lat pulldowns:
75x5x10
Super set with DB alternating BP:
32x4x10
Seated Arnold press:
24x2x8
26x2x8
Super set with chest supported T bar rows:
65x4x10
Single leg leg press:
100x10
80x3x10
Low box standups:
6x3x8
W5D1:
Warm up
Bench:
70x2x5
100x3
107.5x10
110x4x10
Lat pulldowns:
75x5x10
Super set with DB alternating BP:
32x4x10
Seated Arnold press:
24x2x8
26x2x8
Super set with chest supported rows:
65x4x10
Single leg leg press:
100x10
80x3x10
Low box standups:
6x3x10
Yesterday I did:
Warm up.
Deadlift:
35X25
40X2X25
Today:
Morning BW 89.3
Worked out in my home gym. God, it's good to be home.
Warm up
Dedlift:
40X25
45X2X25
Belt Squat:
75X5
150X5
170X5
185X6
195X5X6
Superset with:
DB incline:
32X5
41X5X8
single leg lying leg curls:
8.5X6X8
super set with:
DB flys:
23X2X8
18X3X8
Seated calf raises:
115X5X12
The belt squat and incline are just so much better here. Why did I have to go back to a commercial gym?😭
W4D2:
Warm up
Minimal arch bench:
70x2x5
90x3
100x10
102.5x10
107.5x3x10F - failed the last rep. Not really sure what happened since the set before was pretty solid.
Lat pulldowns:
75x8
70x4x8
Deadlift:
30x3x25
DB alternating BP:
30x4x10
Chest supported T bar rows:
60x4x10
Arnold press:
22x4x8
Leg press:
190x10
270x10
300x2x10 - got in with a guy who was doing 270, so did 2 legs together.
Low box standups:
6x3x8
W3D3:
Warm up
Half deadlift with 6sec pause:
40X5
60X3
80X2
100X2
125X5X2
Paused flat back BP:
60X5
80X3
100X2
102.5X3X6
Pin Squat:
40X3
60X2X2
65X4X2
BOR:
60X6X3
super set with single leg RDL:
22X6X3
W3D2:
My body hurt like shit today.
Flat back bench:
60x2x5
80x2x3
100x8
92.5x4x10
Lat pulldowns:
75x5x8
DB alternating BP:
34x10
Couldn't take it and switched to machines
Machine alternating BP 3x10
Machine rows 4x10
Machine shoulder press the 4x8
Leg press 3x10
