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
Morning BW 89.4
W3D1:
Belt squat:
25x5
50x5
75x5
100x5
120x6x6 - setup in the rack so I'm closer to the pivot point so in terms of actual weight in the belt it was equal to around 210 on my regular setup.
Single leg leg curls:
30x6x8
DB incline:
40x5x8
Machine chest flys:
85x5x8
Calves:
110x5x8
Morning BW 89
W2D3:
Warm up
Half DL with 6 sec pause at knees:
60X2
80X2
100X2
120X5X2 - my form is trash
Flat back BP:
60X2X5
90X3
110X3
102.5X2X6 - no pain this time but for some reason this was much heavier than the 100X10 two days ago.
BOR:
60X5
70X6X3
Pin squat with 3 sec tight pause on pins:
40X2
60X6X2
Single leg RDL:
20X6X3
