Tweetoh man the dreaded monday morning starting off with soreness. we all hate the off days were everything feels like a ton but still getting it in and done

TweetCardio 35 mins- fasted with clen dosed precardio. (Usually take it after training)

Lunch break lifting session

Chest/shoulders/abs

Flat BB Bench
45x8
65x8
85x5
105x5
115x5
125x5x2 sets
135x3 woohoo
125x4
I haven’t even attempted 135 in forever! Would have not done so many sets of 125 if I thought it was going to be a “good day” haha

Incline BB Bench
95x6
105x5
105x4

Tri set:

Cable flyes
25x8-failure
25x6-failure
20x8

Chin-ups
3 sets to failure

Hanging leg raises
3 sets to failure

Db shoulder press
35x5-failure
35x4-failure

SS

Iso lat shoulder press (wt per side)
35x12 4040 tempo
45x10
50x8
*iso holds at bottom/on last rep

Machine reverse flyes
70x15
70x12x2 sets
*iso holds at top/on last rep

Machine lateral raises -2 sets
30x12, then bottom partials to failure

Face down incline lateral raises
15x15, 10x15, 5x20 dropset

Rear delt destroyer set
20x50, 10x25, 5x15 dropset

Cable crunches w/ rope
50x15 x2 sets

Tweetgreat numbers for sure. i also did the destroyer set myself today. ouch is all i am going to say about that one

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Originally Posted by guns01

great numbers for sure. i also did the destroyer set myself today. ouch is all i am going to say about that one

Thanks! They really do hurt!! The ones I did right before makes you “want” to cry but the destroyers “make” you cry! Lol

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Originally Posted by Love2liftkat

Thanks! They really do hurt!! The ones I did right before makes you “want” to cry but the destroyers “make” you cry! Lol

we do them with the upper back rounded over an incline bench so you can cheat with your traps and rhomboids. and yes they do make you cry. those and 6 ways are just stupid painful haha

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Originally Posted by guns01

we do them with the upper back rounded over an incline bench so you can cheat with your traps and rhomboids. and yes they do make you cry. those and 6 ways are just stupid painful haha

Nice! Yes they are!!!!

TweetHad to take the rest of the week off due to hubby’s grandmother passing away. Traveled to Kentucky for the funeral. It was good to see family though! Some of them I haven’t seen in 10 years!

I hope you all are enjoying your weekend!

TweetSorry for your loss. One thing about the gym it will always be there.

TweetFelt so good to be back today!

Chest/tri’s/ab’s

Flat BB Bench
45x8
65x8
85x5
105x5
115x5
125x5
130x3
130x2

Flat DB Bench
45x8
50x6 to failure
50x5 to failure

Incline BB Bench
95x6
95x5
95x5

Machine flyes
100x5
85x8
85x7

Vbar pushdowns
50x12
50x10-failure

Overhead extensions
50x8-failure

Hanging leg raises
3 sets of 12

Cable crunches
80x12x3 sets

Stomach vacuums
5 sets of 15 secs

Went back about 45 mins later for cardio

28 mins sprints

Tweetlook at them bench numbers. nice

TweetGood morning! Managed to strain my lower back on Wednesday doing deadlifts. Sadly I was just warming up! Lol It’s the same place I injured a few years ago. Thankfully it’s not near as bad. Just a minor strain. Took flexeril and Advil Wednesday -Thursday but I should be ok today. Just tight/achey. Did finish my back workout on Tuesday but avoided lower back work as well as lots of rolling/stretching. Yesterday was shoulders. Had a great session. I don’t do a lot of “pump” type workouts but shoulders always seem to get full and painful where even carrying my bag hurts! Haha Love it!!

Heading in for legs now. Wondering what work I will/will not be able to do.

Have a great day!

Tweetthat sucks

TweetLeg day went surprisingly well...went lighter to play it safe. Just higher reps

Leg press
3 wu sets
4 working sets of 480x20

SS with lateral squat walks (hip circle)

SS
Kneeling squats
4 sets of 160x15

Single leg Glute bridge
4 sets of 12

SS
Lying leg curls
4 sets of 65x12

Leg extensions
4 sets of 100x12

Glute cable kickbacks
45x15
55x10

Cable crunches
2 sets of 80x15

More rolling/stretching

Side note...I found this that actually has all the releases, stretches, and exercises to strengthen the hips. To help fix rotation. Everything I’ve found before has been bits & pieces of this but never in one spot.

Mine are all out of sorts. Torqued to the left as well as anterior tilt on the right side. Figured I’d share

How to fix a Rotated pelvis - Posture Direct

Tweetthanks for the link. i think all of us that squat and leg press heavy, need to take hip health more serious. the hips are key to lower back and legs point blank period

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Originally Posted by guns01

thanks for the link. i think all of us that squat and leg press heavy, need to take hip health more serious. the hips are key to lower back and legs point blank period

I agree! I sure didn’t take them seriously enough before I was injured!