Whew, it's been a busy week. Let me catch you up...switched up training a bit while in between programs to see if I wanted to go back to training muscle groups more individually or stick with a push/pull style. It has definitely been a shock for my body. I have been sore all week! Lol

Monday:

Back @5am

Stairs 30 mins

Deads
45x10
95x8
135x5
155x5
175x5
185x5
195x5
205x2, 215x2, 225x1 no rests other than adding weight.

Pull-ups
5 sets of 6-10

Straight arm pulldowns
42.5x15
47.5x12
50x10x2

Plate loaded Seated row
180x10
190x9
200x8
210x6x2

Tuesday:

Chest @5am

Stairs 30 mins

Bench
45x10
65x5
85x5
100x5
110x5
120x5x2
95x8

Incline bench
65x8
85x5
90x5
95x5

Incline flyes
25x12
30x10
35x8

Machine flyes
75x12
85x10x3


Wednesday

Arms @12:30

Cardio
25 mins -stairs
15 mins 30sec/30sec sprints

Arm workout

Warmed up with DB curls and extensions

Superset

Ez bar curls
35x15
45x12
50x10
55x7,6,4

Close grip bench
65x12
85x10
90x8
95x8,7,6

Chin ups 3 sets of 8

Superset

Preacher curls
45x10
50x10,10

Cable tri press downs
35x15
42.5x12
50x10

Thursday:

Shoulders @5am

30 mins stairs

Push press
45x10
65x6
75x5
85x4
95x1

Machine press
70x12
80x10
90x7,6,4

Side lateral raises
5x20
10x12x2
15x10x3

Rev cable flyes
7.5x20x5

Hang and swing destroyer set
25x60, 15x30, 10x30, 5x30, band holds 10 @10 seconds

Flyes on incline bench
10x10
5x20x2

Machine lat raises
30x8x3

Right shoulder had a tightness running down through my arm. I kept stretching and eventually got a medicine ball and rolled it up against the wall. Between the rolling and the rear delt work, it calmed down a little by the end.

Friday:

Legs @8am

Started on the stairs but a friend came in so I did some light interval running with him for 25 mins 3.3mph/6.5mph

Squats
Bw x20
45x10
95x8
115x8
135x5
155x5
175x5
185x5
195x4x2

Single leg sldl's
40x10
50x10x3

Close stance Leg press
260x15
440x12
530x12
620x10, 530x10, 440x15, 350x20, 260x20, 170x30 drop set
I just kinda set there after that one.

BB Hip thrusts
135x15
175x10x2

I attempted some extensions but knees were starting to bother me so I called it quits.