3/31/19 – Sunday – Arms and Legs

Super sets:

Part 1

Wearing 40lb vest

65lbs on bar

10 reps goblet squat (35lb, 30,25,20,15) then

6 reps barbell curls (alternating wide and narrow grip)

Part 2

No vest

55lbs on bar

10 reps goblet squat (35lb, 30,25,20,15) then

8 reps barbell curls (alternating wide and narrow grip)

Part 3

Empty barbell (45lb)

21s – 7 low reps, 7 high reps, 7 full reps

Part 4

Forearms.

ACTUAL:

#Squat 10 rep: 75, 70, 65, 60, 55, 50, 35, 30, 25, 20, 15lb

#21S 21×45lb

#BarbellCurl 6×65lb, 6×65lb, 6×65lb, 6×65lb, 6×65lb, 8×55lb, 8×55lb, 8×55lb, 6×55lb, 6×55lb

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3/30/19 Chest and Shoulders Day

6 sets of 8 reps

#inclinepress

#declinepress

#shoulderpress

#tricepextensions

Actual:

#ShoulderPress 75 lb: 8, 8, 8, 6, 6, 4 rep

#InclineBenchPress 10×95lb, 8×115lb, 8×115lb, 8×115lb, 8×115lb, 8×115lb

#TricepExtensions 12×35lb, 14×30lb, 16×25lb

#DeclineBenchPress 6 sets: 10×115lb

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