W?D?:
No arch touch and go bench:
60x5
80x3
100x2
107.5x4x10
Lat pulldown:
65x3x10
Super set with lateral raises:
12x3x10
Cable rows:
60x3x10
Super set with One arm tricep extensions:
10x3x12
Preacher curls:
30x3x12
Post wedding workouts:
Did this 2 days ago (2 days after the wedding):
Warm up
Deadlift:
60x5
100x5
120x5
140x5
150x5
160x5
Squat:
60x5
90x5
120x3
130x3
140x3
150x3
Pullups:
BWx11,11,10
Cable rows 4x10
Machine chest press 4x10
Rope pushdowns 4x10
Today I did:
Bench:
70x3x5
100x3
110x1
115x5 - back didn't like this. It really hurt after the wedding.
Feet up bench:
90x5
97.5x5
105x5
110x5
Chest supported T bar rows:
45x10
50x4x10
Lateral raises 10x4x12
Front raises 10x3x12
Preacher curls:
30x4x12
W5D4:
Warm up
Compish bench:
70x2x5
100x3
107.5x8
112.5x2x8
Goblet side squat 10x3x10
super set with incline:
75x8
72.5x2x8
DB BP:
34x3x12
Power chest flys:
27x3x10
W5D3:
Warm up
Deadlift:
60x5
100x2x5
140x2
150x5
155x5
160x5
170x5 - belt on
180x5
200x1 - Didn't think I'll be back pulling these numbers so quickly so that's nice.
Pullups 3x10
super set with Dips:
bwx5
bw+25x3x8
Bulgarian split squat:
18x3x8
super set with rope pushdowns:
32.5x3x8
Machine rows 3x8
super set with one arm tricep extensions:
10x3x8
W5D2:
Warm up
Squat:
40x5
60x5
80x5
100x3
120x3
140x3
150x3
155x3
160x3
170x3
Jefferson curls:
20x8
25x2x8
Leg extensions 4x10
Super set with cat cow 3x20
Leg curls:
67.5x4x10
Super set with deadbugs 3x10
W4D4:
Warm up
Squat:
60x2x5
80x5
110x3
120x3
130x2x3
135x3
140x3
Single leg leg press 4x8
super set with incline:
60x5
70x3
80x2x8
85x8
82.5x6
DB BP:
37x4x12
Goblet side Squat 10x3x8
Machine chest flys:
100x3x8
Some sumo DL technique practice.
W4D3:
Warm up
Deadlift:
60x5
100x5
120x5
130x5
135x5
140x5
Bulgarian split squat:
18x3x8
Pullups:
BWx13,12,11
Dips:
BWx5
BW+30x3x8
Rope pushdowns:
35x4x8
super set with chest supported machine rows:
120x3x8
Single arm tricep extensions:
10x4x8
