W7D3:
Worked out right as I got back home from camping for 2 days. Back was pumped from sleeping tonight so skipped deadlifts.
Bench:
70x2x5
90x3
110x1
115x5x5
BOR:
70x3x5
Pin pause squat:
50x3x5
W7D2:
Warm up
Bench:
60x2x5
90x3
110x3x6
Lat pulldowns:
65x3x8
DB alternating BP:
28x3x8
Super set with chest supported rows:
60x3x8
Arnold press:
20x3x8
Warm up
Deadlift:
40x2x5
60x5
80x3x20
W6D3:
Started in the Technion gym and did:
Single leg leg press:
70x4x10
Single leg box standups:
8x3x8
Later in Goft gym:
Warm up
Deadlift:
65x20
70x2x20
Bench:
50x5
70x5
100x3
110x1
120x4x6 - my bench is amazing. Felt so much better than the one in the Technion.
Lat pulldowns:
65x4x10
DB alternating BP:
32x4x8
Morning BW,: 89.2
W6D2:
Belt squat:
40x5
70x5
100x5
125x2x6
115x4x6
Single leg leg curls:
30x6x8
DB incline:
32x5
42x8
40x4x8
Machine chest flys:
85x5x8
Super set with calf raises:
140x5x8
W6D1:
Warm up
Deadlift:
55x25
60x2x25 - ate too close to the workout and felt like I was going to throw up. I'll do the rest of the workout tomorrow.
Also, I'll go down to 20 reps next time I deadlift. Those were horrible today
W5D4:
Warm up:
Bench:
65x2x5
100x3
110x1
118x3x6
Warm up
Deadlift:
52.5x3x25 - got kicked out from the gym after the second set. Continued in another gym
BOR:
70x6x4
Pin pause squat:
60x3
70x5x3 - lowered the height to comp depth for the last 2 sets.
Single leg RDL:
27.5x6x4
Back felt much better today, changed my positioning on deadlift and it felt so much better.
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
