Pritch's Journal

[pastorpritch]

busy as always but im glad to hear everything is good

Busy is good, until you get burnt out . Hopefully your doing what you love and feeling like you’re not working at all


No gym today. Took a 5hr one way trip and back to go to my wife’s favorite restaurant when she was in college. It’s her birthday weekend and we went on her day off to grab some grub. It was worth the trip, and snow didn’t stop us! we also got the recipe for the wing sauce ... so winner winner chicken dinner!

Legs tomorrow

[pastorpritch]

THURSDAY 1-10-19 WORKOUT

Pritch's Annihilate the Muscle Routine

LINEAR HACK SQUATS || HS CALF
LAST TIME STARTING WEIGHT: 60 x 8 || 100 x 5
LAST TIME ENDING WEIGHT: 310 x 5 for 2 sets || 290 x 5
110 x 5 || 120 x 5
140 x 5 || 140 x 5
150 x 5 || 160 x 5
170 x 5 || 180 x 5
200 x 5 || 200 x 5
220 x 5 || 230 x 5
240 x 5 || 250 x 5
260 x 5 || 270 x 5
290 x 5 || 290 x 5
310 x 5 || 320 x 5
330 x 5 || 320 x 5
STARTING WEIGHT THIS TIME: 60 || 100
ENDING WEIGHT THIS TIME: 330 x 5 || 320 x 5 for 2 sets


SUMO DEADS || GOBLET
LAST TIME STARTING WEIGHT: 225 x 5|| 110 x 5
LAST TIME ENDING WEIGHT: 335 x 5 x 2 sets || 120 x 10
225 x 5 || 125 x 10
275 x 5 || 125 x 10
315 x 5 || 125 x 10
335 x 5 || 125 x 12
335 x 5 || 125 x 12
335 x 5 || 125 x 12
STARTING WEIGHT THIS TIME: 225 x 5 || 125 x 10
ENDING WEIGHT THIS TIME: 335 x 5 x 3 sets (added set) || 125 x 12


HS SINGLE LEG EXTENSION || HS SINGLE LEG STANDING HAMSTRING CURL
LAST TIME STARTING WEIGHT: 30 x 8 || 20 x 5
LAST TIME ENDING WEIGHT: 60 x 5 || 50 x 5
40 x 5 || 25 x 5
45 x 5 || 30 x 5
50 x 5 || 35 x 5
30 x 8 || 40 x 5
30 x 8 || 45 x 5
30 x 8 || 50 x 5
30 x 8 || 25 x 8
STARTING WEIGHT THIS TIME: 40 x 5 || 25 x 5
ENDING WEIGHT THIS TIME: 30 x 8 || 50 x 5


SMITH SPLIT SQUAT || HS CALF
LAST TIME STARTING WEIGHT: BW x 5
LAST TIME ENDING WEIGHT: +60 x 5
+20 x 8 || 270 x 5
+50 x 8 || 290 x 5
+70 x 8 || 320 x 5
STARTING WEIGHT THIS TIME: +20 x 8
ENDING WEIGHT THIS TIME: +70 x 8


HANGING LEG "Ls" || CABLE CRUNCH
BW x 9 || 72.5 x 8
BW x 9 || 72.5 x 8
BW x 9 || 72.5 x 8


ON DECK:
SHOULDER DAY

[pastorpritch]

Had a great shoulder workout. I don't have time to post all the numbers, but basically take last time and add reps and a little weight to each set

[pastorpritch]

MONDAY 1-14-19 WORKOUT

Pritch's Annihilate the Muscle Routine

BB INCLINE PRESS
LAST TIME STARTING WEIGHT: 125 x 5
LAST TIME ENDING WEIGHT: 205 x 3 x 5
135 , 145, 155, 165, 175 x 8
185 x 5
195 x 5
205 x 5
215 x 2, 2, 2, 2, 2
STARTING WEIGHT THIS TIME: 135 x 8
ENDING WEIGHT THIS TIME: 215 x 2 x 5 sets


DB BENCH
LAST TIME STARTING WEIGHT: 55 x 8
LAST TIME ENDING WEIGHT: 80 x 5 x 4 sets
55, 65, 75 x 8
85 x 5, 5, 5, 5
STARTING WEIGHT THIS TIME: 50 x 10
ENDING WEIGHT THIS TIME: 85 x 5 x 4 sets


DECLINE CGBP || DB SPIDER CURL
135 x 5 || 20 x 5
155 x 5 || 25 x 5
185 x 5 || 30 x 5
205 x 4 || 35 x 5
135 x 10 || 20 x 10


HS INCLINE || DB SPIDER
45 x 8 || 20 x 8
55 x 8 || 20 x 8
70 x 8 || 25 x 5
90 x 5 || 25 x 6
100 x 5 || 25 x 6


ON DECK:
BACK DAY

[pastorpritch]

TUESDAY 1-15-18 WORKOUT

Pritch's Annihilate the Muscle Routine

ASSISTED WIDE PULL UPS
last time STARTING WEIGHT: -100 x 8
last time ENDING WEIGHT: -55 x 5 (down 2 total reps from last time overall)
-100 x 8
-85 x 7
-70 x 5
-55 x 5, 4
-40 x 2, 2, 2
BW x 1
-40 x 2
STARTING WEIGHT THIS TIME: -100 x 8
ENDING WEIGHT THIS TIME: -40 x 2


T-BAR ROW
last time STARTING WEIGHT: 100 x 5
last time ENDING WEIGHT: 160 x 5 for 2 sets
125 x 5
150 x 5
160 x 5 for 7 sets
100 x 5 very slow reps
STARTING WEIGHT THIS TIME: 120 x 5
ENDING WEIGHT THIS TIME: 160 x 5 for 7 sets


1A SEATED CABLE ROWS || 1A UNDERHAND CABLE PULLDOWN
last time STARTING WEIGHT: 20ea x 5
last time ENDING WEIGHT: 42.5ea x 5 for 3 sets
25ea x 5
27.5ea x 5
35ea x 5
42.5ea x 5
50ea x 5
STARTING WEIGHT THIS TIME: 20ea x 5
ENDING WEIGHT THIS TIME: 50ea x 5


BB ROW || SINGLE PULLEY V-BAR
last time STARTING WEIGHT: 95 x 5
last time ENDING WEIGHT: 185 x 5
115 x 5 || 30 x 8-20
125 x 5 || 40 x 8-20
135 x 5 || 50 x 8-15
145 x 5 || 60 x 8-15
155 x 5 || 70 x 8-12
165 x 5
175 x 5
185 x 3
195 x 3
STARTING WEIGHT THIS TIME: 115 x 5
ENDING WEIGHT THIS TIME: 195 x 3


HANGING LEG || CABLE CRUNCH
BW x 9 || 72.5 x 8
BW x 9 || 72.5 x 8
BW x 9 || 72.5 x 8
BW x 9 || 72.5 x 6


ON DECK:
LEG DAY

[pastorpritch]

WEDNESDAY 1-16-19 WORKOUT

Pritch's Annihilate the Muscle Routine

BB FRONT SQUAT || SEATED CALF
LAST TIME STARTING WEIGHT: +20 on Smith x 5 || 10 x 5
LAST TIME ENDING WEIGHT: +150 x 5 || 70 x 5 for 3 sets
65 x 5 || 10 x 5
85 x 5 || 15 x 5
95 x 5 || 20 x 5
115 x 5 || 25 x 5
135 x 5 || 30 x 5
155 x 5 || 35 x 5
175 x 5 || 40 x 5
195 x 4 || 45 x 5
195 x 4 || 50 x 5
STARTING WEIGHT THIS TIME: 65 x 5 || 10 x 5
ENDING WEIGHT (or most lifted) THIS TIME: 195 x 4 for 2 sets || 75 x 3 for 2 sets (see below)


RDL || SEATED CALF || SMITH LUNGE
LAST TIME STARTING WEIGHT: 285 x 5 || 10 x 5
LAST TIME ENDING WEIGHT: 285 x 5 || 70 x 5 for 3 sets
185 x 5 || 55 x 5 || +20 x 5
205 x 5 || 60 x 5 || +40 x 5
225 x 5 || 65 x 5 || +60 x 5
245 x 5 || 70 x 5|| +80 x 5
275 x 5 || 75 x 3|| +90 x 5
295 x 5 || 75 x 3|| +110 x 5
295 x 5 || xxxxx || +110 x 5
STARTING WEIGHT THIS TIME: 185 x 5 || 10 x 5
ENDING WEIGHT (or most lifted) THIS TIME: 295 x 5 for 2 sets || 75 x 3 for 3 sets


[color=DARK YELLOW]SUMO DEADS || GOBLET[/color]
LAST TIME STARTING WEIGHT: 185 x 10 || 120 x 10
LAST TIME ENDING WEIGHT: 275 x 10 || 120 x 10
225 x 10 || 125 x 10
275 x 10 || 125 x 10
295 x 8 || 125 x 10
315 x 8 || 125 x 10
STARTING WEIGHT THIS TIME: 225 x 10|| 125 x 10
ENDING WEIGHT (or most lifted) THIS TIME: 315 x 8 || 125 x 10


HS SINGLE LEG EXTENSION || HS SINGLE LEG STANDING HAMSTRING CURL
LAST TIME STARTING WEIGHT: 30 || 20
LAST TIME ENDING WEIGHT: 60 x 5 || 50 x 5
20ea x 10
25ea x 10
30ea x 10 || 8
35ea x 10 || 8
40ea x 10 || 6
45ea x 10 || 6
50ea x 10 || 6
STARTING WEIGHT THIS TIME: 20ea x 10
ENDING WEIGHT (or most lifted) THIS TIME: 50 x 10 || 50 x 6


ON DECK:
SHOULDER DAY

[pastorpritch]

Had a great shoulder workout Thursday. I forgot my journal so no numbers to post, but basically add about 5-10 lbs on the lifts from last time

[pastorpritch]

Still hitting it hard but too lazy to post the workouts

Heading out now for a shoulder workout and I'll post that and start gettin' regular with it again. Seeing some slow gains each week and started adding cardio

[pastorpritch]

SATURDAY 1-26-19 WORKOUT

Pritch's Annihilate the Muscle Routine

SEATED BB SHOULDER PRESS
LAST TIME STARTING WEIGHT: 95 x 5
LAST TIME ENDING WEIGHT: 155 x 3
65, 95, 105, 115, 125, 135 x 3ea
145 x 4
155 x 3
165 x 2, 3
STARTING WEIGHT THIS TIME: 65 x 5
ENDING WEIGHT (or most lifted) THIS TIME: 165 x 2, 3


HS SHRUG || DB FRONT RAISE
LAST TIME STARTING WEIGHT: 210 || 15 x 5 each
LAST TIME ENDING WEIGHT: 330 x 5 || 35 x 4, 4
230 x 5 || 20 x 5
250 x 5 || 25 x 5
270 x 5 || 30 x 5
290 x 5 || 35 x 5
320 x 5 || 40 x 3
340 x 3 || 40 x 3
STARTING WEIGHT THIS TIME: 230 x 5 || 20 x 5
ENDING WEIGHT (or most lifted) THIS TIME: 340 x 3 || 40 x 3, 3


HS PRESS || SEATED BEHIND NECK PRESS
LAST TIME STARTING WEIGHT: 35 x 5 || 95 x 5
LAST TIME ENDING WEIGHT: 80 x 5 || 125 x 5, 5
45 x 8 || 65 x 8
55 x 8 || 95 x 8
65 x 8 || 95 x 8
80 x 5 || 115 x 5
80 x 5 || 115 x 5
STARTING WEIGHT THIS TIME: 45 x 8 || 65 x 8
ENDING WEIGHT (or most lifted) THIS TIME: 80 x 5, 5 || 115 x 5, 5


MACHINE REV FLY || MACH LATERAL
LAST TIME STARTING WEIGHT: 100 x 5 || 50 x 5
LAST TIME ENDING WEIGHT: 150 x 5, 5, 5 || 100 x 5, 5
115 x 8 || 60 x 8
130 x 8 || 70 x 8
150 x 5 || 80 x 5
150 x 5 || 90 x 5
150 x 5 || 100 x 5
STARTING WEIGHT THIS TIME: 115 x 8 || 60 x 8
ENDING WEIGHT (or most lifted) THIS TIME: 150 x 5, 5, 5 || 100 x 5


CARDIO
Warm up: 3.8mph for 2mins
Set: 30 secs at 7.0, 30 secs at 3.8 for 2 rounds
Warm down: 1 min at 3.6mph


ON DECK:
ARM DAY

[pastorpritch]

Forum is not letting me post my fancy text and colors for some reason, all I can do is type regular text.

So summary: had a great shoulder workout Monday, had a great Chest workout yesterday, back day is today

[pastorpritch]

Just had a great Back day

Exercises were:
Assisted Wide Chins with High Rope Rows
T-Bar with Rev Str8 Pushdown
BB Row with V-Bar Pushdown
1A Pulldown with Hyperextensions
1A Cable Row with Dips

Increased the 30 run 30 walk to 5 rounds this week

[pastorpritch]

Good leg day today

Front Squats/Seated Calf
RDL/Smith Lunge
Sumo / Goblet
1L Ext / 1L Curl

TEST

[pastorpritch]

FRIDAY 2-15-19 WORKOUT

Pritch's Annihilate the Muscle Routine

BB FRONT SQUAT || SEATED CALF
LAST TIME STARTING WEIGHT: 65 x 5 || 30 x 5
LAST TIME ENDING WEIGHT: 205 x 4, 3 || 75 x 3 for 2 sets
75 x 8 || 40 x 5
95 x 8 || 45 x 5
115 x 8 || 50 x 5
135 x 8 || 55 x 5
155 x 5 || 60 x 5
185 x 4 || 65 x 5
205 x 3 || 70 x 5 (continued below)
STARTING WEIGHT THIS TIME: 75 x 8 || 40 x 5
ENDING WEIGHT (or most lifted) THIS TIME: 205 x 3


RDL || SMITH LUNGE
LAST TIME STARTING WEIGHT: 205 x 5 || +50 x 5
LAST TIME ENDING WEIGHT: 295 x 5 || +130 x 5
225 x 5 || +50 x 5 || 75 x 5
255 x 5 || +70 x 5 || 80 x 5
275 x 5 || +90 x 5 || 85 x 5
295 x 5 || +110 x 5
315 x 5 || +130 x 5
STARTING WEIGHT THIS TIME: 225 x 5 || +50 x 5
ENDING WEIGHT (or most lifted) THIS TIME: 315 x 5 || +130 x 5


SUMO DEADS || GOBLET
LAST TIME STARTING WEIGHT: 275 x 5 || 125 x 8
LAST TIME ENDING WEIGHT: 335 x 8 || 125 x 10
255 x 8 || 125 x 10
275 x 8 || 125 x 10
295 x 8 || 125 x 10
STARTING WEIGHT THIS TIME: 255 x 8|| 125 x 10
ENDING WEIGHT (or most lifted) THIS TIME: 295 x 8 || 125 x 10


HS SINGLE LEG EXTENSION || HS SINGLE LEG STANDING HAMSTRING CURL
30 x 15 || 15 x 8-10
30 x 15 || 15 x 8-10
30 x 15 || 15 x 8-10

I NEED TO ADD THE LOWER WEIGHTS, SLOW REPS SCHEME TO LEGS AND REALLY TIRE OUT THE MUSCLE. I WAS GASSED TODAY THOUGH SO WAS SIMPLY "PUNCHING THE CLOCK"

ON DECK:
SHOULDER DAY

[pastorpritch]

SATURDAY 2-16-19 WORKOUT

Pritch's Annihilate the Muscle Routine

BB SEATED MILITARY
LAST TIME STARTING WEIGHT: 65 x 20
LAST TIME ENDING WEIGHT: 135 x 4, 5
65 x 8
95 x 8
105 x 8
115 x 8
125 x 8
135 x 8
145 x 5, 5
STARTING WEIGHT THIS TIME: 65 x 8
ENDING WEIGHT (or most lifted) THIS TIME: 145 x 5, 5


HS SHRUG || DB FRONT RAISE
LAST TIME STARTING WEIGHT: 15 x 15 || 200 x 10
LAST TIME ENDING WEIGHT: 45 x 2 || 340 x 4
200 x 8 || 15 x 8
230 x 8 || 20 x 8
250 x 8 || 25 x 8
270 x 8 || 30 x 8
290 x 5 || 35 x 5
320 x 5 || 40 x 4
340 x 5 || 45 x 4
STARTING WEIGHT THIS TIME: 200 x 8 || 15 x 8
ENDING WEIGHT (or most lifted) THIS TIME: 340 x 5 || 45 x 4


HS SHOULDER PRESS || SEATED BEHIND NECK PRESS
LAST TIME STARTING WEIGHT: 55 x 8 || 65 x 8
LAST TIME ENDING WEIGHT: 80 x 6 || 115 x 6
55 x 5 || 75 x 8
70 x 5 || 85 x 8
80 x 5 || 95 x 8
90 x 5 || 105 x 8
STARTING WEIGHT THIS TIME: 55 x 8 || 75 x 8
ENDING WEIGHT (or most lifted) THIS TIME: 90 x 5 || 105 x 8


MACH REV FLY || MACH LATERAL
100 x 15 || 70 x 12
115 x 15 || 70 x 10
130 x 10 || 70 x 10
I NEED TO ADD THE LOWER WEIGHTS, SLOW REPS SCHEME TO LEGS AND REALLY TIRE OUT THE MUSCLE. I WAS GASSED TODAY THOUGH SO WAS SIMPLY "PUNCHING THE CLOCK"


CARDIO
2 min warm up at 3.8mph
30 sec. @ 7.5 (increased 0.3mph)
30 sec. @ 3.8
Did 5 total rounds of the 30/30
1 min warm down at 3.6


ON DECK:
REST DAY

[pastorpritch]

Rest day today and tomorrow. Just need to keep the diet in check!

[pastorpritch]

Rest day #2

[pastorpritch]

WEDNESDAY 2-20-19 WORKOUT

Pritch's Annihilate the Muscle Routine

SLOW NEGATIVE, QUICK POSITIVE, SQUEEZE AND REPEAT

BB INCLINE PRESS
LAST TIME STARTING WEIGHT: 155 x 8
LAST TIME ENDING WEIGHT: 225 x 3 x 5
115 x 8
135 x 8
165 x 8
185 x 8
195 x 8, 8, 8
195 x 5
drop 135 x 3 slow
drop 95 x 6 slow
STARTING WEIGHT THIS TIME: 115 x 8
ENDING WEIGHT THIS TIME: 195 x 8 x 3 sets, x 5 then dropset


DB BENCH
LAST TIME STARTING WEIGHT: 85 x 5
LAST TIME ENDING WEIGHT: 35 x 8
70 x 8, 8, 8
55 x 8, 8, 8, 8, 8
STARTING WEIGHT THIS TIME: 70 x 8
ENDING WEIGHT THIS TIME: 55 x 8 x 5 sets


DECLINE CGBP || DB INCLINE FLY
95 x 8 || 20 x 8
105 x 8 || 25 x 8
115 x 8 || 30 x 8
125 x 8 || 30 x 8
125 x 8 || 30 x 8
125 x 8 || 30 x 8
125 x 8 || 30 x 8
125 x 8 || 30 x 8


HS INCLINE || DB CURL
45 x 8, 8, 8 || 20 x 8, 8, 8
55 x 8, 8, 8 || 25 x 8, 8, 8


HANGING LEG RAISE || CABLE CRUNCH
BW x 8 || 62.5 x 8
BW x 8 || 62.5 x 8
BW x 8 || 62.5 x 8
BW x 8 || 62.5 x 8


CARDIO
2 min warm up at 3.8mph

6 Rounds of:
30 seconds at 7.4mph
30 seconds at 3.8mph

1 minute warm down at 3.8, 3.6, 3.4

ON DECK:
DENTIST DAY !

[pastorpritch]

No lifting today ... had upper and lower wisdom teeth pulled on one side. That was enough for one day . Hoping to hit legs tomorrow then nothing until next week. I may put up my new power cage that I got, comes with a pulley system. Now I have everything I need so I can't come up with excuses to miss a day of lifting!

[HomeGymChains]

Yikes!
Best wishes for the wisdom teeth recovery.
(Makes me cringe just thinking about that again.)

[pastorpritch]

Yikes!
Best wishes for the wisdom teeth recovery.
(Makes me cringe just thinking about that again.)

Thanks!
First day was brutal but after a few ibuprofen and sleep with benadryl I'm feeling better
Getting the other side done in a couple weeks

WEDNESDAY 2-27-19 WORKOUT

Pritch's Annihilate the Muscle Routine

SLOW NEGATIVE, QUICK POSITIVE, SQUEEZE AND REPEAT

BB ROW || V-BAR PRESSDOWN
95 x 8 || 30 x 8
115 x 8 || 40 x 8
135 x 8 || 50 x 8
155 x 5 || 60 x 8
185 x 5 || 60 x 8
205 x 3 || 60 x 6
135 x 5 || 60 x 6
135 x 5 || 60 x 5
135 x 5 || 60 x 5
STARTING WEIGHT THIS TIME: 95 x 8
ENDING WEIGHT THIS TIME: 135 x 5, 5, 5 || 60 x 5 after 6 sets at 60lbs


T-BAR ROW || 1-A REV PRESSDOWN
100 x 10 || 10 x 8
125 x 10 || 10 x 8
150 x 8 || 10 x 8
175 x 5 || 10 x 8
100 x 5 || 15 x 8
100 x 5 || 15 x 8


WIDE ASSISTED CHINS
-85 x 5 for 5 sets


HANGING LEG || CABLE CRUNCH || BB WRIST
BW x 8 || 62.5 x 8 || 45 x 5
BW x 8 || 62.5 x 8 || 55 x 5
BW x 8 || 62.5 x 8 || 65 x 5
BW x 8 || 62.5 x 8 || 75 x 5


CARDIO
2 min warm up at 3.8mph

7 Rounds of:
30 seconds at 7.4mph
30 seconds at 3.8mph

1 minute warm down at 3.8, 3.6, 3.4

ON DECK:
LEG DAY !

[pastorpritch]

test

My html posts don't seem to be working again ...

[musclehead09]

Nice routine In here. Subbed

[pastorpritch]

Nice routine In here. Subbed

Thank you! Glad to have you along, will follow back

[pastorpritch]

Great leg day the other day. Can't seem to get my HTML posts to work so after typing the workout a few times and trying to copy/paste it ... just trust me


Shoulder Workout Today (March 2 2019)

Seated BB Shoulder
95 x 6
105 x 8
115 x 8
125 x 8
135 x 8
145 x 5, 6


HS Shrug || DB Front Raise
200 x 15 || 20 x 15
230 x 13 || 25 x 13
250 x 12 || 30 x 12
270 x 10 || 35 x 10
290 x 7 || 40 x 7


DB Lateral || Seated BnP
20 x 10 || 65 x 15
25 x 10 || 75 x 10
30 x 10 || 85 x 10


Cardio
Warm-up:2 mins @ 3.8
7 cycles of: 30sec @ 7.6mph || 30sec @ 3.8mph
Warm-down: 1 min

HR: 165-170 when I started running; 140 or so when I finished

[pastorpritch]

No workout today ... yet. The night is still young and I have a home gym and WiFi

[pastorpritch]

Had a great chest workout yesterday


BB Incline
DB Bench
CGDB || DB Incline Fly
HS Press || Spider DB Curl

10 minutes Cardio

Weighed myself for the first time in a few weeks and I've lost 6lbs and am looking leaner!

[pastorpritch]

THURSDAY 3-07-2019

LEG PRESS
FEET WERE SLIGHTLY OUTSIDE SHOULDER WIDTH, PLACEMENT WAS SLIGHTLY HIGHER THAN THE MIDDLE OF THE FOOT PAD
ADD +188 TO EACH NUMBER BELOW
+90 x 15
+140 x 12
+180 x 12
+230 x 12
+270 x 12
+320 x 12
+360 x 12
+410 x 8
+450 x 8
+500 x 8
+540 x 8


SMITH FRONT SQUAT
+50 x 8, 8, 8
+60 x 8
+70 x 8


SEATED LEG CURL
30 x 8
40 x 8
50 x 8
60 x 8
70 x 8
80 x 8


1L HS EXTENSIONS
20 x 8
25 x 8
30 x 8, 8, 8


HIP ABDUCTION
30 x 8
40 x 8
50 x 8
60 x 8
70 x 25


HANGING LEG || CABLE CRUNCH || BB WR1ST
BW x 8 || 67.5 x 8 || 45 x 8
BW x 8 || 67.5 x 8 || 50 x 8
BW x 8 || 67.5 x 8 || 55 x 8
BW x 8 || 67.5 x 8 || 60 x 8


CARDIO
NONE

[pastorpritch]

BUMP
Weird but I made the above post today (I thought). I guess I hit edit instead of reply? Anywhoo above is today's leg workout

[musclehead09]

THURSDAY 3-07-2019

LEG PRESS
FEET WERE SLIGHTLY OUTSIDE SHOULDER WIDTH, PLACEMENT WAS SLIGHTLY HIGHER THAN THE MIDDLE OF THE FOOT PAD
ADD +188 TO EACH NUMBER BELOW
+90 x 15
+140 x 12
+180 x 12
+230 x 12
+270 x 12
+320 x 12
+360 x 12
+410 x 8
+450 x 8
+500 x 8
+540 x 8


SMITH FRONT SQUAT
+50 x 8, 8, 8
+60 x 8
+70 x 8


SEATED LEG CURL
30 x 8
40 x 8
50 x 8
60 x 8
70 x 8
80 x 8


1L HS EXTENSIONS
20 x 8
25 x 8
30 x 8, 8, 8


HIP ABDUCTION
30 x 8
40 x 8
50 x 8
60 x 8
70 x 25


HANGING LEG || CABLE CRUNCH || BB WR1ST
BW x 8 || 67.5 x 8 || 45 x 8
BW x 8 || 67.5 x 8 || 50 x 8
BW x 8 || 67.5 x 8 || 55 x 8
BW x 8 || 67.5 x 8 || 60 x 8


CARDIO
NONE

Nice volume!

[whatevergirl]

Great work going on in here, as always. I've always admired those who keep their journals consistent. Almost makes me want to start mine up again. lol Have a good Friday!