TRAINING:
Hit Chest, Shoulders, and Calves last night.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Flat DB Press:
Rep target was 8, working up until I couldn't hit the target.
Set 1 =100x8
Set 2 =105x8
Set 3 =110x7
Incline BB Press:
Rep target was 8. I then did 1 back off set which turned into a drop set.
Set 1 =225x8
Set 2 =245x6
Set 3 =245x5 +1
Set 4 =185x12 +3 +2 /drop/ 135x9
Incline Pronated DB flys:
Rep target was 12.
Set 1 =40x12
Set 2 =40x12
Set 3 =40x12 /drop/ 30x10
Stretch Push-ups:
To failure.
Set 1 =22
Set 2 =18
Set 3 =16
Dips:
1 set of bodyweight dips AMRAP.
18 reps.
Bent Over DB Rear Delt Flys:
Rep target was 30.
Set 1 =15x30
Set 2 =15x25
Set 3 =12x30
Set 4 =12x25 +6
Banded DB Side Lateral Raises:
First 3 sets rep target was 12. Last set rep target was 12 then drop the DB and go to failure with the band. (Used Black mini band)
Set 1 =20x12
Set 2 =20x12
Set 3 =20x12
Set 4 =20x12 /drop/ band x10
Plate Loaded Seated OH Press:
1 set AMRAP.
100x12
Standing Calf Raises:
Rep target was 10 with a 1-2 second flex per rep. 60 second rest period.
Set 1 =LVL 12 x10
Set 2 =LVL 12 x10
Set 3 =LVL 12 x10
Set 4 =LVL 12 x7 +5 partials from stretch
Hit Chest, Shoulders, and Calves last night.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Flat DB Press:
Rep target was 8, working up until I couldn't hit the target.
Set 1 =100x8
Set 2 =105x8
Set 3 =110x7
Incline BB Press:
Rep target was 8. I then did 1 back off set which turned into a drop set.
Set 1 =225x8
Set 2 =245x6
Set 3 =245x5 +1
Set 4 =185x12 +3 +2 /drop/ 135x9
Incline Pronated DB flys:
Rep target was 12.
Set 1 =40x12
Set 2 =40x12
Set 3 =40x12 /drop/ 30x10
Stretch Push-ups:
To failure.
Set 1 =22
Set 2 =18
Set 3 =16
Dips:
1 set of bodyweight dips AMRAP.
18 reps.
Bent Over DB Rear Delt Flys:
Rep target was 30.
Set 1 =15x30
Set 2 =15x25
Set 3 =12x30
Set 4 =12x25 +6
Banded DB Side Lateral Raises:
First 3 sets rep target was 12. Last set rep target was 12 then drop the DB and go to failure with the band. (Used Black mini band)
Set 1 =20x12
Set 2 =20x12
Set 3 =20x12
Set 4 =20x12 /drop/ band x10
Plate Loaded Seated OH Press:
1 set AMRAP.
100x12
Standing Calf Raises:
Rep target was 10 with a 1-2 second flex per rep. 60 second rest period.
Set 1 =LVL 12 x10
Set 2 =LVL 12 x10
Set 3 =LVL 12 x10
Set 4 =LVL 12 x7 +5 partials from stretch