Dwizzo

Every part of my body is sore… Going to Morton’s tonight to eat lots of steak and drink some very red wine… Love off days…

30-40 second rest MAX between all sets and exercises

Leg Extension Machine (1-leg at a time):

Squats:
185lbX10
185lbX8
135lbX10 (Front)

Vaginator (adduction):
x10
x6
x8

Calf Raises:
x10
x10
x10

Lying Leg Curl Machine:
x10
x6
x8

Boom! Fast 30 minute WO… Great ROM, controlled reps… Again, I know I’m gonna have major DOMS in 1-2 days… Chest/Tris are killing me today from Wednesday…

Incline BB Press: (paused reps)
185lbX8
165lbX8
165lbX4

Weighted Dips:
45lbX10
45lbX8
45lbX7
45lbX5
45lbX5

Montierth "Atrainer" flys:
x10
x10

Tricep rope pressdowns:
x12

Larry Scott tricep extensions:
x10

Tricep cable pressdowns: (straight bar)
x10

Decent WO to get back into it easy… I think I’m gonna have major DOMS regardless since I did all exercises with minimal rest between sets and slow, steady movements…

After 2 weeks off, I am back… Expect a WO tonight or tomorrow… Gonna be a summer of PR’s!

External Rotations:
x12
x10
x8

Internal Rotations:
x12
x10
x8

Lateral Cable Raises:
x12
x10
x8

Front DB Raises: (1db in each hand)
25lbX12
25lbX10
25lbX8

Quick shoulder day, but pretty intense… Very little rest between sets (approx 30 seconds) and a hell of a burn…

Weighted Chins: (all pronated wide grip)
BWX6
45lbX5
45lbX4
45lbX3
45lbX3
45lbX3
45lbX3
45lbX2
45lbX3
BWX6
BWX5 (L-Chin)

Supported T-bar Row: (Plates)
95lbX8 s.setted with 70lbX6 s.setted with 45lbX6
95lbX6 s.setted with 70lbX6 s.setted with 45lbX6

HS High Row: (Plates) (30 sec rest between sets)
230lbX10 (1-arm)
230lbX6 (1-arm) s.setted with 230lbX6 (2-arm)
230lbX5 (1-arm) s.setted with 230lbX5 (2-arm)
230lbX5 (1-arm) s.setted with 230lbX5 (2-arm)
230lbX5 (1-arm) s.setted with 230lbX5 (2-arm)

Standing 1-arm Cable Curls:
x10

Standing Rope Cable Curls:
x10
x10
x10

Standing DB curls:
20lbX6

Great WO today… Did very little rest between sets… Especially at the end, I did almost zero rest between exercises… Really felt a good burn and totally fatigued myself…

Felt pretty strong on the weighted pronated chins… I was totally greasing the groove to hit approx 25 weighted reps…

Incline BB Bench:
185X5 (warmup)
225X2 (PR!)
175lbX10 s.setted with 155lbX4 s.setted with 135X6 (20 reps total)

Weighted Dips:
45lbX4 (Gironda)
45lbX3 (Gironda)
45lbX3 (Gironda)
45lbX3 (Gironda) s.setted with 45lbX3 (regular)
45lbX10 (regular)
45lbX9 (regular)
BWX6 (Gironda)

Tricep Rope Pressdowns:
x10
x10
x10

1-arm tricep pressdown:
x10
x12
x10

Hanging Ab Twists:
x10

All I can say is I’m happy I knocked out 2 solid reps of 2 plates on incline BB… Wrist felt great, reps were slow and controlled… Got a great WO today…