NG DB Bench: 75x8, 80x6, 85x10
NG DB Bench: 40x15, 40x20
Cable Rows: 90x4x15
Tri Pushdowns: 62.5x4x10
Hammer Curls: 35x3x8
DB Shrugs: 60x3x10
Med Ball Twists: 4lbsx3x20
Later:
2xfinisher complex w/95lbs (DL, rows, hang clean, push press, back squat)
NG DB Bench: 80x7, 85x5, 90x10 (barely)
NG DB Bench: 40x2x20
Cable Rows: 120x4x12
Tri Pushdowns: 67.5x12, 62x2x12, 57.5x1x12
DB Shrugs: 60x3x12
Lateral Raises; 15x2x15, 10x1x15
DB Complex x 3 w/20lbs (Swings, Curl to Press Front Squat, Squat Jumps)
Chins: BWx5, BW+15x5, BW+25x5, BW+35x5
Lat Pulldowns: 80x2x10
DB NG Standing Press: 50x15, 50x12
Rolling Tri Extensions: 30x5x8
Hammer Curls (both arms simultaneously): 35x5x8
DB NG Bench: 85x6, 90x4, 95x8
Incl DB Bench: 40x2x15
DB Rows: 95x4x10
Rope Pushdowns: 52.5x1x10, 42.5x3x10
DB Shrugs: 60x3x10
Incl Rear Raises (Pinkies up last 2 sets): 15x10, 10x2x10
Chins: BWx5, BW+15x5, BW+25x5, BW+40x5, BWx7
Lat Pulldowns: 90x1x20, 130x1x10
DB NG Standing Press: 55x11?, 50x14
Med Ball Hamstring Curls: 3x15
1-arm Cable Rear Delt Flyes: 12.5x4x10
DB Curls Run the Rack: 45x8, 35x5, 25x10, 15x16 (about 15 sec rest between weights)
2 miles on stationary bike: 6:56 (first 1/2 mile @ 10 level; rest of ride @ level 8)
NG DB Bench: 85x5, 90x3, 95x7 (one worse than last week. Sort of missed the first rep)
DB Incline Bench: 40x2x20
DB Rows: 105x4x8 (lots of English on these, not very strict)
Rope Pushdowns: 47.5x4x8
DB Shrugs: 60x3x8 (2 sec pause on top)
Leg Extensions: 100x1x10, 100x1x12
Chins: BWx5, BW+15x5, BW+30x1x5, BW+45x1x5 (barely got over bar on last rep if I made it at all), BW+45x1x3, BWx8
Lat Pulldowns: 100x30, 130x10
Standing DB NG Shldr Press: 55x12, 55x10
Side Raises: 15x3x15
Prone Rear Raises w/Pinkies up: 10x3x10
Run the rack curls: 45x9, 35x5, 25x10, 15x10 (about 15 secs between sets)
Med Ball Hamstring Curls: 3x15
DL: 275x7, 285x5, 305x6
Horizontal Leg Press: 210/250/290/350/390x1x10
DB Reverse Lunge: 50x2x10
DB Hip Thrust: 50x3x12
Med Ball Plank: 3x30 secs
Circuit: (DB Front Squat/DB Swing, Curl to Press, Squat Jump) 30x7, 30x8, 30x9
Chins: BW+15x3, BW+30x3, BW+50x5 (barely made it over, if at all, last 2 reps), BW+30x3, BW+15x7
Lat Pulldown Machine: 110x10, 110x8, 110x6 (drop sets w/20 secs rest & 3 sec eccentric)
Standing Arnold Press: 45x3x10
Blackburns: 2 sets of 4positionsx15secs each
Cable Curls: 45x15, 50x2x15
Smith Mach Hip Thrusts: 180x3x10
Leg Extension: 70/90/110x1x10
Leg Curls: 110x3x10
3xcircuit of (30 mountain climbers, 20 pushups, 10 groiners, 5 burpees)
Chins: BWx15, BWx6, BWx6
Lat Pulldowns: 120x3x10
DB Power Clean: 20x1x10, 15x2x10
Seated NG DB Shldr Press: 60x10, 60x2x8
DB Curls: 30x12, 35x10, 30x12
Rope Pushdowns: 47x3x12
Supported Leg Raises: 3x10
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