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Originally Posted by
Mitilldawn320
Overhead press
warm up
45x10
65x10
85x8
Working Sets
100x5
115x5
125x10
135x5
95x5
95x8
Hang Clean
75x8
95x10
115x12
Barbell bench
135x10
155x10
3 sets of 10 @185lbs
Barbell row
135x10
2sets of 10 @155lbs
Seated DB curls
2 sets of 8 per arm @ 40lbs
10 Minutes of elliptical at the start and 10 minutes on stair stepper at the end.
Finished up with pushups to failure.
First set- 41
2nd- 25
3rd-15
Good solid day my man!!
Sent from my iPhone using Tapatalk
“Live for something...or Die for nothing “
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I had to shorten up my workout yesterday. I just went in and hit deadlifts and did some cardio.
Deadlift
warm up
135x6
165x5
185x5
225x5
Working Sets
275x3
335x3
385x8- This one hurt, it's a PR and one I'm pride of, but it definitely took everything I had
425x1
315x5
315x5
Finished with 12 minutes on stair stepper and a half mile walk to cool down.
Today I went on a 40 minute hike and did 15 minutes of yoga after.
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Post Thanks / Like - 2 Thanks, 2 Likes, 0 Dislikes
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Originally Posted by
Mitilldawn320
I had to shorten up my workout yesterday. I just went in and hit deadlifts and did some cardio.
Deadlift
warm up
135x6
165x5
185x5
225x5
Working Sets
275x3
335x3
385x8- This one hurt, it's a PR and one I'm pride of, but it definitely took everything I had
425x1
315x5
315x5
Finished with 12 minutes on stair stepper and a half mile walk to cool down.
Today I went on a 40 minute hike and did 15 minutes of yoga after.
That is a deadlift PR to be proud of bro, good work.
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Originally Posted by
JohnMcc
That is a deadlift PR to be proud of bro, good work.
Thanks man!
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Bench Press Day
warm up
95x8
135x8
155x5
Working
185x5
225x3
250x8
265x3
275x1
Lat Pulldown
100x10
130x10
4 sets of 10 @140lbs
Overhead Press
5 sets of 10@95lbs
Bent over rear delt raises
2 sets of 20 @ 8lbs
Standing DB Curl
30x30
30x24
Great pump today, slightly sluggish due to eating a bit more than normal for lunch, but a very productive workout
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Post Thanks / Like - 3 Thanks, 3 Likes, 0 Dislikes
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Originally Posted by
Mitilldawn320
Bench Press Day
warm up
95x8
135x8
155x5
Working
185x5
225x3
250x8
265x3
275x1
Lat Pulldown
100x10
130x10
4 sets of 10 @140lbs
Overhead Press
5 sets of 10@95lbs
Bent over rear delt raises
2 sets of 20 @ 8lbs
Standing DB Curl
30x30
30x24
Great pump today, slightly sluggish due to eating a bit more than normal for lunch, but a very productive workout
nice workout
“Live for something...or Die for nothing “
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Squat day.
Warm up
95x8
135x8
185x5
225x3
Working Sets
245x3
275x3
305x8
335x1
365x1- This single told me a lot, firstly i'm now confident a lot of my knee issues are actually from tight hip flexors. On the way up my hip flexors tightened up pretty bad, to resolve this I'm going to incorporate lunges after deadlifts, while also adding lateral squats to my warm up and really focusing on stretching my groin out post workout. Secondly, this was easy, minus the pain.
225x8
225x8
Straight legged Deadlift
135x10
4 sets of 10 @185.
I did 5 sets of various ab work followed by 15 minutes on the stair stepper.
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Yesterday I took the dog for an hour long hike out by the river, and then did 20 minutes of yoga focusing on my hips. My hips are still really tight today, but getting better.
Today was my overhead press day.
Warm up
45x10
65x8
75x6
Working sets
95x3
115x3
135x10- 8 reps would have been a PR, so very happy with this.
145x3
155x1
115x5
115x5
Barbell rows
95x10
135x8
2 sets of 10 @155lbs
2 sets of 10 @175lbs
Lat stretchers
2 sets of 15 @50lbs
Flat DB bench
50x10
50x8
65x10
4 sets of 10 @75lbs with a pause at the bottom of each rep
Threw in some triceps pushups and pull ups to finish up and ended with some slow running on the treadmill. In between my sets I worked on stretching and working my hips, trying to get them to loosen up.
Additionally, went for a 40 minute walk with the dog in the woods after getting home.
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Great working sets man!!
Sent from my iPhone using Tapatalk
“Live for something...or Die for nothing “
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Post Thanks / Like - 2 Thanks, 1 Likes, 0 Dislikes
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Originally Posted by
Mitilldawn320
Yesterday I took the dog for an hour long hike out by the river, and then did 20 minutes of yoga focusing on my hips. My hips are still really tight today, but getting better.
Today was my overhead press day.
Warm up
45x10
65x8
75x6
Working sets
95x3
115x3
135x10- 8 reps would have been a PR, so very happy with this.
145x3
155x1
115x5
115x5
Barbell rows
95x10
135x8
2 sets of 10 @155lbs
2 sets of 10 @175lbs
Lat stretchers
2 sets of 15 @50lbs
Flat DB bench
50x10
50x8
65x10
4 sets of 10 @75lbs with a pause at the bottom of each rep
Threw in some triceps pushups and pull ups to finish up and ended with some slow running on the treadmill. In between my sets I worked on stretching and working my hips, trying to get them to loosen up.
Additionally, went for a 40 minute walk with the dog in the woods after getting home.
Our schedules were almost identical today, kinda crazy haha. Good lifts bro.
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