THURSDAY 4/25/2024: UPPER BODY DE-LOAD
DUMBBELL HIGH PULL: 3 sets of 8 at 40 lbs
T-BAR ROW: 2 sets of 10 at 175 lbs
ONE ARM PULL-DOWN: 3 sets of 8 per side at 70 lbs
STRAIGHT ARM PULL-DOWN: 2 sets of 10 at 50 lbs
HAMMER CURL: 3 sets of 8 per side at 40 lbs
BARBELL CURL: 2 sets of 10 at 60 lbs...
TUESDAY 4/23/2024: LEGS DE-LOAD
BARBELL SQUAT: 3 sets of 8 at 225 lbs
BULGARIAN SPLIT SQUATS: 2 sets of 10 per side at 80 lbs
DUMBBELL STEP-UPS: 3 sets of 8 per side at 60 lbs
COPPENHAGEN PLANKS: 2 sets of 5 per side;' change with Cossack squats
STANDING CALF RAISES: 2 sets of 10 with toes in...
MONDAY 4/22/2024: UPPER BODY DE-LOAD
De-load week has commenced. Shit was this needed.
DUMBBELL BENCH PRESS: 3 sets of 8 at 80 lbs; up this next time
CABLE CROSSOVER: 2 sets of 10 at 25 lbs
DUMBBELL SHOULDER PRESS: 3 sets of 8 at 45 lbs
DUMBBELL LATERAL RAISES: 2 sets of 10 at 20 lbs
CLOSE...
FRIDAY 4/12/2024: ARMS
Had to miss the cardio again.
CLOSE GRIP DUMBBELL PRESS: 3 sets of 8-12 at 85 lbs, 4-6 at 90 lbs, 12-15 at 60 lbs; up these
SPIDER CURL: 3 sets of 8-12 at 40 lbs, 4-6 at 50 lbs, 12-15 at 35 lbs; up these
SKULL CRUSHER: 2 sets of 8-10 at 45 lbs
HAMMER CURL: 2 sets of 8-10...
THURSDAY 4/18/2023: SHOULDERS, CORE, AND YOGA
MILITARY PRESS: 3 sets of 8-12 at 145 lbs, 4-6 at 155 lbs, 12-15 at 115 lbs
FACE-PULL: 3 sets of 12 at 70 lbs
DUMBBELL LATRERAL RAISES: 3 sets of 15 at 25 lbs; up this
SUPER SET
SUPERMAN PRESS + DUMBBELL HIGH PULL: 2 sets of 10 at 25 lbs and 40 lbs...
WEDNESDAY 4/17/2024: BACK AND HIIT
T-BAR ROW: 3 sets of 8-12 at 220 lbs, 4-6 at 245 lbs, 12-15 at 175 lbs
WEIGHTED PULL-UPS: 3 sets of 8-10 at 35 lbs; mind form
ZEUS ROWS: 3 sets of 10-12 at 50 lbs
ONE ARM PULL-DOWN: 2 sets of 5 per side at 95 lbs; up this
SUPER SET
INVERTED ROWS + STRAIGHT...
TUESDAY 4/15/2024: LEGS
Gains were made but my lackluster performance on the deadlift made me decide on a deload next week.
TRAP BAR DEADLIFT: 3 sets of 8-12 at 370 lbs, 4-6 at 430 lbs, 12-15 at 250 lbs; MIND FORM
DUMBBELL LUNGES: 3 sets of 5 per side at 90 lbs; mind form before upping...
MONDAY 4/15/2024: CHEST AND CORE
DUMBBELL BENCH PRESS: 3 sets of 8-12 at 100 lbs, 4-6 at 105 lbs, 12-15 at 75 lbs; up the last set and mind form
CABLE CROSSOVERS: 3 sets of 12 at 40 lbs
DUMBBELL PULL-OVER: 3 sets of 15 at 70 lbs; up this
SVEND PRESS: 2 sets of 10 at 20 lbs; mind form
SUPER SET...
FRIDAY 4/12/2024: ARMS
Had to miss the cardio.
CLOSE GRIP DUMBBELL PRESS: 3 sets of 8-12 at 85 lbs, 4-6 at 90 lbs, 12-15 at 60 lbs; may up these
SPIDER CURL: 3 sets of 8-12 at 40 lbs, 4-6 at 50 lbs, 12-15 at 35 lbs
SKULL CRUSHER: 2 sets of 8-10 at 45 lbs
HAMMER CURL: 2 sets of 8-10 at 45 lbs...
THURSDAY 4/11/2023: SHOULDERS, CORE, AND YOGA
MILITARY PRESS: 3 sets of 8-12 at 145 lbs, 4-6 at 155 lbs, 12-15 at 115 lbs
FACE-PULL: 3 sets of 12 at 70 lbs
DUMBBELL LATRERAL RAISES: 3 sets of 15 at 25 lbs
SUPER SET
SUPERMAN PRESS + DUMBBELL HIGH PULL: 2 sets of 10 at 25 lbs and 40 lbs...
WEDNESDAY 4/10/2024: BACK AND HIIT
T-BAR ROW: 3 sets of 8-12 at 220 lbs, 4-6 at 245 lbs, 12-15 at 175 lbs
WEIGHTED PULL-UPS: 3 sets of 8-10 at 35 lbs; mind form
ZEUS ROWS: 3 sets of 10-12 at 50 lbs
ONE ARM PULL-DOWN: 2 sets of 5 per side at 95 lbs
SUPER SET
INVERTED ROWS + STRAIGHT ARM...
TUESDAY 4/9/2024: LEGS
TRAP BAR DEADLIFT: 3 sets of 8-12 at 370 lbs, 4-6 at 430 lbs, 12-15 at 250 lbs; MIND FORM
DUMBBELL LUNGES: 3 sets of 5 per side at 90 lbs; mind form before upping
PULL-THROUGH: 3 sets of 8-10 at 135 lbs; up this
HERCULES CHAINS: 2 sets of 60 seconds AMRAP at 110 lbs...
MONDAY 4/8/2024: CHEST AND CORE
Thank you everyone for the birthday wishes!
DUMBBELL BENCH PRESS: 3 sets of 8-12 at 95 lbs, 4-6 at 100 lbs, 12-15 at 75 lbs; up the first two
CABLE CROSSOVERS: 3 sets of 12 at 40 lbs
DUMBBELL PULL-OVER: 3 sets of 15 at 70 lbs
SVEND PRESS: 2 sets of 10 at 20 lbs...
THURSDAY 4/4/2023: SHOULDERS, CORE, AND YOGA
MILITARY PRESS: 3 sets of 8-12 at 145 lbs, 4-6 at 155 lbs, 12-15 at 115 lbs
FACE-PULL: 3 sets of 12 at 60 lbs
DUMBBELL LATRERAL RAISES: 3 sets of 15 at 25 lbs
SUPER SET
SUPERMAN PRESS + DUMBBELL HIGH PULL: 2 sets of 10 at 25 lbs and 40 lbs
LANDMINE...