Monday:
Paused bench: barx20 135x5 225x4 255x3 285x2 315x1 285x8,4 50% 225x9 close grip
Dips: 50 3 second negative 5 sets.
Pullups: 20 3 second negative 3 sets.
Arms
Wednesday:
Leg press: warmup to 5 plates 3 100 method got 65 .. this was tough
Leg curl clusters: 4 mins sets of 4 with 95 lbs. 15 seconds rest
Rdl machine: warmup to 2x10 275 1x10 225
Friday: went to PA instead of lifting.
Monday: Paused bench: barx15 135x5 225x4 255x3 285x2 315x1 285x9, 4 50% 225x9 close grip
Dips : 90 reps 6 sets.
Chins: 40 reps in 4 sets.
Arms
Notes:. Completely destroyed from work today. Had a strong workout considering. Gonna do pullups or rows on my upper body days.
Wednesday:
Leg press: warmup to 4 plates, 3 100 got 100
Leg curl clusters: 5 minutes 5 reps 80 lbs 15 seconds between.
Shrug machine RDLs: 1x1plate, 2x2platesx10
Notes: was in a rush. Some equipment was taken so tried changing things up.
Friday:
DB overhead press: warmup to 350 method with 50 lbs. 24+16+10 = 50
DB low incline: warmup to 350 method with 75 lbs. 15+14+11 = 40 need 10 more
Seal row: 3x50x15
Notes:. This session played out how I wanted it to. I decided to put the overheads before the inclines so that I wouldn't have to use as much weight on the inclines and still get a strong training effect.
Monday: Paused Bench: barx20 135x5 225x4 255x3 285x2 315x1 285x9, 4 50% 225x8 closegrip
Dips: 80 reps in 5 sets
Seal.rows: 2x50x15
Weighted chins: 20 reps in 5 sets 45 lbs.
Bis and tris
Wednesday:
Leg press: "3 100" 3 plates 100 reps
Mid shin dead: work up to 4x275x3. Felt so weak with these, probably because low back is fucked.
Leg curls: 4 mins 5 reps 80 lbs 15 seconds rest clusters
Friday: DB incline press: 75 lbs 350 method got 50
40 chins
Monday: Paused Bench: barx20 135x5 225x4 255x3 275x2 315x1 275x10, 5 50% 225x10 close grip
Dips: 70 reps in 5 sets
Seal rows: 2x50x15
Pullups: 25lbs 24 reps in 4 sets.
Biceps and triceps
Wednesday: taking off. Wrestling on Tuesday killed me and my low back was locking up at work. Shins still sore too.
Friday: DB incline press: 75x20, 17, 13 350 method
40 chins
Notes: home workout. Brother had prom today and had no time to get to the gym.
