Keep it Simple

Incline Bench:
135 x 8
155 x 8
175 x 8
185 x 8
185 x 7
165 x 7
145 x 7

Chins
3 sets of 10, short breaks

DB Preacher Curls
3 sets of 10 with 25lbs

10 min stairclimber

15 min elliptical

I will try to keep posting again… I realized that I really respond best to simply workouts, short and high intensity. I won’t be doing much isolation work at all. I progress most when I stick to compound movements and then get the hell out of the gym!

Incline Bench
135 x 10
135 x 10
155 x 6
185 x 3
195 x 1
205 x 3
185 x 6
155 x 13

Dips
bw x 6
bw + 45 x 6
bw + 90 x 5
bw + 90 x 5
bw + 90 x 5
bw + 45 x 10

Pullups (close hammer grip)
bw + 45 x 10
bw + 45 x 10
bw x 10
bw x 10

Pullups (normal underhand)
bw x 10
bw x 10
bw x 10

Just getting back into things after a month off… 

Monday

Incline Bench: 155 x 10 x 2
Flat Bench: 185 x 9, 185 x 3
Dips: bw x 10, bw + 45 x 10, bw x 10
Biceps: 2 exercises
Tripeps: 2 exercises

Wednesday

Squats: 225 x 6, 245 x 6, 265 x 6 x 2
Deads: 315 x 10, 365 x 7
Hack Squats: 3 sets of 10
GHR: 3 sets of 10

Early morning workout… short on time but did what I could.

Donkey Calf Presses: 3 sets of 15
SLDLs: 3 sets of 10 with 225
Seated Calf Raises: 3 sets of 12 with 80
Lat Pulldowns: 3 sets of 12 with 140

That’s it! Have a nice weekend everyone!

bw - 174

hack squats: 3 sets of 10 with 2 plates per side
leg press: 3 sets of 10 up to 5 plates per side
military press: 4 sets of 10 up to 115 x 10
db laterals: 3 sets of 10 with 20lbs db
rear laterals machine: 3 sets of 12

Quick and productive.

bw - 174

Incline Bench: 145 x 10 x 3
Dips: bw + 45 x 10 x 3
Flat DB Bench: 50 x 10, 50 x 15, 50 x 10
Hammer Grip Curls: 65 x 10 x 3
Reverse Wrist Curls: 3 sets of 10
Ez-bar Preacher Curls: 65 x 10 x 2, 75 x 10
Ez-bar Overhead Extensions: 75 x 10 x 3
Rope Wrist Curls: 3 sets

Great workout!

bw - 174!!! :O

60 sec rest intervals as always…

hack squats: 6 sets of 10
leg press: 6 sets of 10
military press: 5 sets of 10
db laterals: 3 sets of 10
cable upright rows: 3 sets of 10
rear lateral machine: 3 sets of 12

Great intense workout! My legs are already sore!!

Since my sister is arriving today, I focused on my weakparts last night:

One-legged standing calf raises with DB: 25 x 12, 35 x 12, 50 x 12 x 3
Seated calf raises: 80 x 10 x 6
Donkey calf raises: 300 x 10 x 6
Hammer grip pullups: 3 x 10
DB SLDL: 100 x 10 x 3
Crunches: 3 x 20
Hanging knee raises: 3 x 20

I think it’s a good idea to put calves #1 on the priority list for a little while…

I played personal trainer yesterday with my gf and that was a lot of fun!! I took it easy on her, but her glutes are REALLY sore. I think it’s the lunges that did it. She didn’t use any weight, but I guess if you’re not used to it, it can be a lot!

Today:
Dips: bw x 10, bw + 45 x 10 x 3
Incline Bench: 135 x 10 x 3
Flat DB Bench: 50 x 10 x 3
Hammer Grip BB Curls: 55 x 10 x 3
EZ-Bar Overhead Extensions: 75 x 10 x 3
Ez-Bar Preacher Curls: 55 x 10 x 3
Rope Pressdown: 50 x 12 x 3

Great workout.

At 730am which is early for me!!!

Superset:
Hammer Grip Pullups: 4 sets of 10
Donkey Calf Press: 4 sets of 12 with 340

SOHP: 75 x 10 x 3
DB Rows: 65 x 10 x 3
DB Laterals: 20 x 10, 15 x 10 x 2

Superset:
One-legged standing calf raises with plate in hand: 45 x 10, 35 x 10 x 2
Seated Calf raises: 80 x 12 x 3

 Great workout!! Nice to get it out of the way since my gf and I have plans tonight.