Tweetand that was 3 working sets of 10 reps on that last super set
Tweetand that was 3 working sets of 10 reps on that last super set
TweetWas supposed to hit legs today but had a terrible nights sleep. Had to do a home sleep study which meant wearing a t-shirt to bed so i could clip that contraption to myself. I know it sounds stupid but i woke up drenched in sweat, dehydrated, and just feeling terrible.... anyway did a nice secondary chest and back workout instead. Legs tomorrow.
Bench press/ assisted pull ups
3 x warm ups
225 x 10/ (80) x 10
225 x 10/ (60) x 10
225 x 10/ (40) x 10 x 2
Incline dumbbell fly/ press/ seated cable rows
1 x warm up
50s x 8/ 8/ 100 x 10
50s x 8/ 8/ 140 x 10
50s x 8/ 8/ 160 x 10 x 2
Standing cable presses/ supinating pulldowns
1 x warm up
70 x / 120 x
15 min HIIT
TweetLike the push pull routine brother.
Tweetyup ill only do chest and back together as a secondary so its all about the pump and its insane.
TweetKillin it brutha
TweetYesterday:
Hip abductor/ hip adductor
2 x warm ups
150 x 12/ 12 x 3
Seated leg curls
2 x warm ups
100 x 10 x 4
Leg press
3 x warm ups
6 pps x 8
8 pps x 8
9 pps x 8
10 pps x 8
11 pps x 5
SM squats
2 x warm ups
185 x 10
225 x 10 x 2
Lying leg curls/ leg extension (3 sec ISO holds and slow begs every rep both exercises)
1 x warm up
80 x 8/ 100 x 8
90 x 8/ 110 x 8
100 x 8/ 120 x 8
HS calf presses
1 x warm up
200 x 12
300 x 12 x 2
Today:
Standing cable presses
40 x 10
50 x 10
60 x 10 x 2
Incline barbell press
135 x 8 x 2
185 x 8
225 x 8
250 x 8 x 2
Incline dumbbell fly/ press
1 x warm up
50s x 8/ 8 x 3
Cable crossover/ stretch push ups
1 x warm up
40 x 15/ 25
50 x 15/ 20
60 x 15/ 15 x 2
Bent dumbbell lateral/ over and backs
1 x warm up
25s x 20/ 15 x 3
Seated dumbbell press/ side dumbbell laterals
1 x warm up
50s x 15/ 15s x 12 x 3
Incline sit ups
25 x 3
15 min HIIT
TweetReverse facing wide grip pulldowns
2 x warm ups
130 x 10
145 x 10
160 x 10 x 4-----> 100 x 8 + 10 sec forced stretch
One arm dumbbell rows
2 x warm ups
100 x 8
120 x 8
150 x 8----> 100 x 8----> 75 x 8
HS row
2 x warm ups
3 pps x 10 x 3 (1 sec squeeze each rep)
Close neutral grip pulldown
2 x warm ups
130 x 10 x 3 (1-2 sec squeeze each rep)
175 x 8(pumping)------> 100 x 8
Dumbbell pullover
2 x warm ups
80 x 10 x 3
SM rack pulls
2 x warm ups
225 x 6
275 x 6
315 x 6
405 x 4
20 min light cardio
Tweet3 x light pressdown/ curl warm ups
Incline skull crushers/ presses/ incline dumbbell curls (Had to cut this tri set short. Skull crushers were killing my elbows)
55 x 10/ 10/ 25s x 10
75 x 10/ 10/ 25s x 10
95 x 10/ 10/ 25s x 10
Hammer curls/ dips
1 x warm up
50s x 8/ 20 x 3
Overhead cable extensions/ two arm dumbbell preacher curls
1 x warm up
80 x 12/ 25s x 12
100 x 12/ 25s x 12
120 x 12/ 25s x 12
140 x 12/ 25s x 12
160 x 12/ 25s x 12
Close grip chins/ diamond push ups/ crunches
10/ 25/ 25 x 3
15 min HIIT
TweetYesterday
Hip abductor
2 x warm ups
150 x 15
170 x 15
190 x 15
Hip adductor
2 x warm ups
150 x 15
170 x 15
190 x 12
Lying leg curls (slow negs, 10 sec ISO hold last rep each set)
2 x warm ups
100 x 8
120 x 8
140 x 8 x 2
Squats
3 x warm ups
185 x 6
225 x 6
275 x 6
315 x 6
335 x 3----> 225 x 6
SM lunges
95 x 10
115 x 10
135 x 10
155 x 10
Leg ext/ seated leg curls/ machine calf ext
1 x warm up
100 X 10/ 80 x 10/ 200 x 10
110 x 10/ 90 x 10/ 300 x 10
120 x /10 100 x 10/ 300 x 10
20 min light cardio
TweetDouble take today
AM
Incline dumbbell press
2 x warm ups
70s x 6
90s x 6
110s x 6
130s x 6
140s x 4----> 110s x 6
HS decline press
2 x warm ups
2 pps x 10
2 pps + 25s x 10
3 pps x 10
3 pps + 25s x 10
4 pps x 6ish----> 2 pps x 10
Dumbbell fly/ dumbbell press
1 x warm up
50s x 8/ 8 x 3
Dips/ machine curls
BW x 20/ 80 x 12
BW + 60 x 15/ 100 x 12
BW + 100 x 8/ 100 x 12
PM
Bent dumbbell laterals/ over and backs
2 x warm ups
25s x 20/ 15 x 3
Seated barbell press
95 x 10
115 x 10
135 x 10
150 x 10 x 2
Heavy dumbbell lateral swings/ strict dumbbell laterals
1 x warm up
50s x 8/ 25s x 8 x 3
Wide grip upright rows
1 x warm up
95 x 10 x 3
Barbell shrugs/ incline sit ups
2 x warm ups
225 x 8/ 25
250 x 8/ 25
275 x 8/ 25
20 min light cardio
TweetReverse facing close supinated grip pull down
2 x warm ups
130 x 10
145 x 10
160 x 10 x 2----> 100 x 10 (last set)
Seated cable row (close supinated grip)
1 x warm up
130 x 10
145 x 10
160 x 10
175 x 10
190 x 10
Assisted wide grip pull ups
(100) x 10
(80) x 10
(60) x 10
(40) x 10
(20) x 10
BW x 7-----> (80) x 10
HS high row
1 x warm up
2 pps x 10
2 pps + 10s x 10
2 pps + 25s x 10 x 3
Dumbbell pullover/ face pulls
1 x warm up
75 x 10/ 140 x 10 x 4
TweetYesterday:
Close grip bench press/ seated dumbbell curls
2 x warm ups
185 x 10/ 25s x 12
205 x 10/ 25s x 12
225 x 10/ 25s x 12
245 x 9/ 25s x 12
Rope pressdowns/ cable curls
2 x warm ups
100 x 12/ 100 x 12
120 x 12/ 120 x 12
140 x 12/ 140 x 12
160 x 12/ 140 x 12
Dumbbell kickbacks/ concentrations curls
25s x 12/ 12 x 3
Close grip pull ups/ dips/ incline sit ups
10/ 20/ 25 x 2
15 min HIIT
TweetReally fun secondary chest back shoulder workout today. Crazy pump.
HS decline press/ HS high row
2 x warm ups
1 pps +25s x 12/ 12
2 pps x 12/ 12
2 pps + 10s x 12/ 12 x 3
Incline barbell press/ dumbbell row/ stretch push up/ close grip pull down
1 x warm up
185 x 8/ 65s x 8/ 15/ 120 x 12
205 x 8/ 75s x 8/ 15/ 200 x 12 x 3
Face pulls/ pec deck/ cable pullover/ dumbbell lateral raise
1 x warm up
50 x 10/ 160 x 10/ 50 x 10/ 25s x 8
70 x 10/ 160 x 10/ 70 x 10/ 25s x 8 x 3
Assisted wide grip pull ups/ reverse pec deck
1 x warm up
(60) x 12/ 115 x 12 x 3
15 min HIIT
TweetHip abductor
2 x warm ups
155 x 15
180 x 15 x 2
Hip adductor
2 x warm ups
155 x 15 x 3
Lying leg curl
2 x warm ups
95 x 8
110 x 8
125 x 8
140 x 8
Single leg press
3 x warm up
4 plates x 10
5 plates x 10
6 plates x 10
7 plates x 10
8 plates x 10
9 plates x 8
Hack squats
2 x warm ups
2 pps x 10 (neutral)
2 pps + 25s x 10 (wide)
3 pps x 10 (narrow)
3 pps + 25s x 10 (narrow)
Leg ext/ SL dumbbell deadlift
1 x warm up
135 x 10/ 60s x 10 x 3
Single leg calf press
2 x warm ups
4 plates x 15 x 3