snowpatrol123
New member
Friday: took the day off, was exhausted from legs day & had a doctor's appt for bloodwork.
Sat: chest day, worked out with a buddy who's a bit stronger than me...that pushes you hard, good stuff
-skipped cardio, friend doesn't do it and I didn't feel like delaying the workout to be honest
-didn't skip shoulder rotations to warm up though, three sets internal / external pivots, pyramid weight up w/ 20 reps each arm & each direction.
-hanging leg raises - four sets - 16 / 17 / 18 / 20 reps
-incline smith press - just for something different - 20x135 warmup, then three sets of 8x225...bench on ~15-20 degree angle
-flat DB bench - barbell bench was busy, so did DB dropsets - three sets of 8x90 + 6x60 + 8x30, then one set of 6x110 + 5x60 + 6x30+ 8x20
-flat bench burnout sets - strip sets (drops basically) - 12x50 + 10x25 + 12xbar, then three sets of 10x70 + 10x45 + 10x25 + 10xbar
-weighted dips - 15xbodyweight, 12x35, 10x50, 12xbodyweight
-DB flyes - one dropset, 10x35 + 10x25 + 10x15
-cable flyes - low/med height, three dropsets - 12x30 + 10x20 + 10x10
Sunday: back day, went to a nicer gym
-cardio - walking on the track + superfast HIIT sprint lol...about 15 mins total
-deads - no belt, went fairly heavy w/ straps, wasn't particularly strong though - 10x275, 10x315, only got 5x405, then 10x315 to finish
-bent over rows - three pause sets, ended third set with a drop - 12x175 + 4x175, 12x185+ 4x185, 10x195+4x195 + 12x135 + 6x135
-seated row - three drop sets, 12x180 + 10x140 + 10x100, 12x200 + 8x160 + 8x120, 12x200 + 8x160 + 8x120 + 8x85
-wide-grip lat pulldowns - three drop sets, 10x160 + 8x120 + 8x85, 8x180 + 6x140 + 8x100, 10x160 + 10x120 + 8x85 + 12x50
-skipped abs, ran out of time
-Monday: delts
-cardio warmup on recumbent bike...was really not feeling it this morning but pushed through anyways just for 10 mins at medium/high intensity
-internal/external rotations to warmup rotator cuffs, usual 3 sets w/ pyramiding weight
-hanging leg raises 16/17/18/20 reps per set (four sets)
-DB shoulder press - three drop sets - 12x60+8x40+10x20 each set
-DB lateral raise - three drop sets - 12x35+10x20+12x10, ended with an extra drop 15x5 lol
-barbell front raise - three sets w/ pause rep to finish each set - 10x60 + 10sec pause X30, 12x60+12sec/30lb, 10x70 + 15sec pause x35lbs
-DB shrugs - one drop set, 15x100 + 12x80
-smith shrugs - one drop set, 15x275 + 15x225 + 15x185+ 20x135
-lying leg raises, three sets / 30 reps each
Sat: chest day, worked out with a buddy who's a bit stronger than me...that pushes you hard, good stuff
-skipped cardio, friend doesn't do it and I didn't feel like delaying the workout to be honest
-didn't skip shoulder rotations to warm up though, three sets internal / external pivots, pyramid weight up w/ 20 reps each arm & each direction.
-hanging leg raises - four sets - 16 / 17 / 18 / 20 reps
-incline smith press - just for something different - 20x135 warmup, then three sets of 8x225...bench on ~15-20 degree angle
-flat DB bench - barbell bench was busy, so did DB dropsets - three sets of 8x90 + 6x60 + 8x30, then one set of 6x110 + 5x60 + 6x30+ 8x20
-flat bench burnout sets - strip sets (drops basically) - 12x50 + 10x25 + 12xbar, then three sets of 10x70 + 10x45 + 10x25 + 10xbar
-weighted dips - 15xbodyweight, 12x35, 10x50, 12xbodyweight
-DB flyes - one dropset, 10x35 + 10x25 + 10x15
-cable flyes - low/med height, three dropsets - 12x30 + 10x20 + 10x10
Sunday: back day, went to a nicer gym
-cardio - walking on the track + superfast HIIT sprint lol...about 15 mins total
-deads - no belt, went fairly heavy w/ straps, wasn't particularly strong though - 10x275, 10x315, only got 5x405, then 10x315 to finish
-bent over rows - three pause sets, ended third set with a drop - 12x175 + 4x175, 12x185+ 4x185, 10x195+4x195 + 12x135 + 6x135
-seated row - three drop sets, 12x180 + 10x140 + 10x100, 12x200 + 8x160 + 8x120, 12x200 + 8x160 + 8x120 + 8x85
-wide-grip lat pulldowns - three drop sets, 10x160 + 8x120 + 8x85, 8x180 + 6x140 + 8x100, 10x160 + 10x120 + 8x85 + 12x50
-skipped abs, ran out of time
-Monday: delts
-cardio warmup on recumbent bike...was really not feeling it this morning but pushed through anyways just for 10 mins at medium/high intensity
-internal/external rotations to warmup rotator cuffs, usual 3 sets w/ pyramiding weight
-hanging leg raises 16/17/18/20 reps per set (four sets)
-DB shoulder press - three drop sets - 12x60+8x40+10x20 each set
-DB lateral raise - three drop sets - 12x35+10x20+12x10, ended with an extra drop 15x5 lol
-barbell front raise - three sets w/ pause rep to finish each set - 10x60 + 10sec pause X30, 12x60+12sec/30lb, 10x70 + 15sec pause x35lbs
-DB shrugs - one drop set, 15x100 + 12x80
-smith shrugs - one drop set, 15x275 + 15x225 + 15x185+ 20x135
-lying leg raises, three sets / 30 reps each
