jpg68’s BodyBlog

Great workout considering not getting a great amount of sleep. 

Incline bench press

175×6,4,5

Bench Press

190×5,4,5

Decline Press

195×4x3

Pushdowns

120×6x3

Overhead Singlearm Extension

30×6x3

Front Squat

215×4 3 sets

Straight Leg Deadlifts

245×4

Pullups bodyweight3×10

Lat Pulldown

165×10,180×8,195×8,210×5x2

Str8t arm pulldown

80×10,90×10,100×10,120×10

Seated Widegrip rows 

150×10,165×10,180×8

Bent over dumbell rows

50×10,60×10,65×10

 isolat row

2 45sx10,2 45s+2 25sx8×2

And ended the day with 20 minutes running on the treadmill

Rope pressdowns

60×20, 70×20 warmups

90×10,100×10,110×8

CG Bench 155×10,185×8,205×6x2

EZ Bar overhead ext

60×10, 80×8x3

DB Kickbacks

30×10,35×10x2

Incline Curls

25×10,30×10,35×8,5

Hammer Curls cross body

30×10,35×8x3

Barbell Curls

65×10x3

Preacher Curl db

25×8x2, last set got 12 forced reps

By the time preacher curls came my biceps were toasted.

Calves Standing calf raises

150×10,165×10,190×10,205×8x2

Cardio was biking for 15 minutes legs were still toast from legs on sunday.  Overall a great workout.

Shoulders was the game today.

Smith machine press

95×15,135×12 warmups

155×8,175×6x2,185×4

behind the back cable laterals

30×10,40×10,45×8x2

bent over laterals

30×10,35×10x2

upright rows

115×10,135×8x2

db shrugs 90×12x4

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