Dwizzo

Apt gym:

Seated Leg Raise:
x15 (stack)

Overhead DB Squats:
30lbX12
35lbX10
40lbX6

DB Squats (DB’s at side):
50lbX12
50lbX12
50lbX12

Vaginator: (Adduction)
x12
x8
x6 (eek!!!)

Less than ideal WO, but I got to try overhead squats with DBs… F**KING HARD!!! lol… I was quite shaky… On the bright side, when I did regular squats with the db’s hanging by my side, my triceps were bulging out and looking quite hy0000ge

Weighted Chins:
BWX5 (pronated wide) s.setted with BWX5 (supinated)
35lbX5 (pronated wide)
35lbX5 (pronated wide)
35lbX5 (supinated)
35lbX4 (supinated)
35lbX5 (hammer)
BWX5 (pronated wide)
BWX5 (supinated)
BWX4 (pronated, 2-finger grip)

HS Iso High Row: (Plates)
280lbX8 (2-handed) dropset to 230lbX8 (2-handed)
230lbX8 (1-handed)
230lbX8 (1-handed)

Seated Cable Rows to the face:
x12
x10
x10

Standing Cable Rope Curls:
x12
x10
x10
x8

Good WO… Grip strength is starting to improve…

Worked out in my apt gym today, but still had a decent WO…

Flat DB Press:
50lbX15 (slow tempo)
50lbX15 (slow tempo)
50lbX12 (slow tempo)

Incline Machine Press:
200lbX10 (stack)
200lbX8 (stack)
200lbX6 (stack)

Incline DB Press:
50lbX12
50lbX10
50lbX8

Incline DB Flys:
40lbX10
40lbX8
40lbX8

Incline 1-arm Tricep DB Presses:
25lbX8
25lbX8

Standing Rope Cable Pressdowns:
x10
x8
x8

Standing V-bar Cable Pressdowns:
x10
x10
x10

Standing 1-arm Cable Reverse Pulldowns:
x12
x10
x8

Great WO… Could have used some heavier DB’s to start the WO, but still got a good stretch and hit my tris nicely… Wish they had a dip bar set though

Chins:
BWX10 (pronated)
BWX6 (supinated)
BWX6 (hammer)
BWX6 (very wide pronated)
BWX5 (mixed)
BWX4 (mixed)
BWX4 (mixed)
BWX6 (supinated)
BWX6 (hammer)
BWX6 (supinated)

HS Iso High Row (Plates):
280lbX6 (1-arm at a time) dropset to 230lbX6 (1-arm at a time)
230lbX10 (1-arm at a time)
230lbX8 (1-arm at a time)
230lbX6 (1-arm at a time)

Standing Rope Curls:
x12
x10
x8

Standing DB Curls:
25lbX6
25lbX6
25lbX6

Incline BB Bench:
165lbX10
165lbX8
155lbX6 dropset to 135lbX6

Incline DB Flys:
40lbX10
50lbX8
40lbX8

Weighted Dips:
70lbX3
70lbX5
70lbX4
70lbX3
70lbX4 dropset to 45lbx5
45lbX5
45lbX5 dropset to BWX8
BWX5 (Gironda)

Larry Scott Standing Tricep Presses (Cable):
x10
x10
x8

Tricep Rope pressdown (Cable):
x8
x8
x8

I am weak, I need creatines and aspirins!!!

Plyometric Chins: (Mixed grip for every rep - Pronated, mixed, supinated, mixed, pronated, REPEAT)
BWX6
BWX6
BWX5
BWX5
BWX5
BWX4
BWX4
BWX4
BWX3
BWX3

HS Iso High Row: (Plates)
270lbX6 (2-handed)
220lbX5 (1-handed)
220lbX5 (1-handed)

Standing Rope Bicep Curls:
x12 s.setted with 3 supinated chins
x10 s.setted with 2 supinated chins
x8 s.setted with 1 supinated chin
x6 s.setted with 1 supinated chin

Super fast WO… Almost no rest between sets… Brutal!

Hack Squat:
1 plate each side X 12
2 plates each side X 10
2 plates each side X 10
2 plates each side X 10

Seated Leg Raise:
x12
x10
x10

Seated Leg Curl:
x12
x10
x8

V-machine: (adduction)
x10
x10
x10

V-machine: (abduction, reclined)
x10
x10
x10

2-finger hanging ab twists:
x10
x6
x5

External Rotations:
x10

Internal Rotations:
x10
x10
x10

Lateral Cable Raises:
x10
x10
x10

Bent over DB Lateral Raises:
25lbX10
25lbX10
25lbX10

Standing DB Lateral Raises:
20lbX10
20lbX10

Front DB Lateral Raises:
25lbX10 (1-arm at a time)
25lbX10 (1-arm at a time)
45lbX10 (2-arms at a time)

Decent shoulders WO…