Morning BW 92.7
W4D3:
Tempo bench:
60x5
82.5x3
95x1
107.5x3x5
110x5 - after last weeks failure I didn't think I had this is me. Was very happy with how it went. Wasnt even that hard.
Very wide grip pullups:
BWx7,6,5
Cable rows:
65x10
60x3x10
DB seated press:
28x3x10
DB pullover:
42x3x10
Curls for the gurls:
14x4x10
Awesome workout
W4D2:
Squat:
70x5
100x5
140x3
160x1
175x6x5
Deficit stiff leg deadlift:
60x5
100x5
135x3x6
Single leg leg press:
80x3x10
Leg extension:
80x3x10
Banded wall sit:
60secx2
Ab wheel:
BW+10x3x10
Morning BW: 93
Had a terrible night and only got 4 hours of sleep..
W4D1:
Bench:
60x5
80x3
100x2
112.5x6x7 - felt like shit from the very first set. Coach told me I can drop 1 set but momma didn't raise no bitch and I got it all down.
DB incline:
34x2x10
Floor press:
80x10
85x10
Machine flys:
70x2x10
Facepulls:
100x3x10
Superset with:
Overhead rope extensions:
100x2x10
Cut the volume off the accessories.
All things considered it was a great session.
W3D3:
temp bench:
60X5
80X3
100X4X6F - In last set I did too much of a tempo and felt my triceps were fried in the lockout of the last rep. Board press was about 12 hours before this workout so wasn't very fresh
Very wide pullups:
BWX7,6,5
Cable rows:
60X4X10
DB seated OHP:
26X3X10
DB pullover:
42X3X10
curls:
14X3X10
W3D1:
Switched up the days to manage my time better.
Bench:
45x8
85x3
110x6x7 - solid
DB incline:
36x3x8 - felt easy
Floor press:
85x10
90x10
85x10
Machine flys:
55,70,70x10
Facepulls:
115x3x10
Supersetted with:
Behind the head rope extensions:
115x3x10
Morning BW 93.7
W2D1:
Squat:
60x5
110x5
140x3
162.5x6x6
Board press:
50x5
80x3
95x3x8 - very easy. Rested about 1 min between sets
Stiff leg deficit deadlift:
60x5
100x5
130x6
135x2x6
Single leg leg press:
80x5
110x10
80x10
90x10 - so much better when I don't have to hog all the gyms plates for this crap
Leg extensions:
80x3x10
Supersetted with:
Ab wheel:
BW+10x3x10
Finished the workout at around 12:30AM. Fun stuff
