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UPPER #2

BACK / BICEPS / TRICEPS


Ring Y Pulls
8, 8, 8


OH DB Extensions

UPPER #1
CHEST / DELTS / ABS

Early day; threw it in during work. Back/tris tomorrow, lower Friday.



Deficit Ring Pushups w/twist
x8, x8, x10

UPPER #1


Hockey last night & tomorrow. Upper #2 will focus on whatever I missed here.



Deficit Pushups w/vest / Gironda China
+40x10 / 6
+40x5,5,5, 10s rest / 6,4,4, 15s rest

UPPER #2

Did this on fumes. Tomorrow hopefully get to do lower & abs.


Pullups SS Gironda Dips
6 / 6
6 / 6

UPPER #1

Had 2 friends over today, nice old fashioned session!


Rack Pulls
225x10, 315x6, 365x6


Machine Rows

UPPER #3


BB Rows SS Deficit Bench Pushups w/vest w/extra half rep @ bottom
135x12 / +40x8
175x8 / +40x10
205x5 / +40x10


BB Rows

LOWER #2
+ABS



Leg Extensions
60x6 add 80x6 add 105x6 add 125x6 add 140x8
3s peaks: 125x6,6,6, 15s rest
Reps/iso: 120x5/5, 4/4, 3/3, 2/3, 2/5

UPPER #2
ARMS / DELTS


Seated DB Curls SS OH DB Extensions
15x15 / 15x20 each
25x12 / 25x15 each
Hammers: 35x10 / 35x8 each
Hammers: 45x10 / 40x8 each

UPPER #1

CHEST / BACK


CG Rev MAG grip Pulldowns SS deficit bench pushups w/vest
120x10 / +40x12
140x8 / +40x12
170x6 / +40x12

LOWER #1


Doing short-session doubles to make up for the lost weekend. Back to hit upper in a couple hours.



Warmup circuits

UPPER #3
Triceps, delts, abs


My week got absolutely ****ed up. Just got in to get triceps done this week. Probably skip legs this week unless I can do them Saturday afternoon, then hopefully...

UPPER #2


Gonna give triceps their own day tomorrow or work them into lower day. Something like that.



BACK
+delts, triceps

UPPER #1
CHEST
+biceps, abs, traps, calves



Mon: hockey
Tue: back, delts/triceps?
Wed: lower +triceps/delts?
Thur: off?

LOWER #2
+ABS


Hockey was #1. Back felt OK but I didn't want to push it and make it worse again. Half-aasing leg day is ritual at this point, but they don't really suffer thanks to hockey.


...

UPPER #3
ARMS / DELTS


Have to kinda take it easy on my back, still bugging the hell out of me. I might be getting old, but considering the exercise I do daily and mobility I have this is still...

UPPER #2
BACK


Had to cram this in between a million different things, had no time and even ran late. Took forever but got the important stuff done.

Hurt my lower back again so it's just as...

UPPER #1
PUSH

Had a friend over, went nice and slow for a change. Didn't log anything but remember the big stuff.



20* incline BB Press
135x15, 165x12, 185x10, 215x6, 235x5,2 RP

FULL BODY


Was sick the other day and skipped upper. Hockey last night. Got a new tricep dip machine.



Machine Rows SS 20* Incline Cable Flies
140x15 / 5015
160x12 / 60x12

LOWER #2 +ABS


Hockey was #1 last night. Skated too much and it sucked. Just getting this in for something.



Leg Extensions
60x6 add 80x6 add 100x6 add 110x6 add 120x8
120x4,4,4,4, 10s...

UPPER #1

No leg day #2 this weekend after all.


Mon: hockey
Tue: low vol lower
Wed: upper +delts
Thur: hockey
Fri: lower +delts?