5/14/19 – Chest and Triceps

Afternoon Workout

Tuesday, May 14, 2019 at 4:07 PM

Bench Press (Barbell)

Set 1: 45 lb × 10

Set 2: 95 lb × 5

Set 3: 135 lb × 5

Set 4: 185 lb × 4

Set 5: 165 lb × 5

Set 6: 165 lb × 5

Set 7: 165 lb × 5

Set 8: 165 lb × 5

Set 9: 145 lb × 7

Set 10: 135 lb × 10

Set 11: 115 lb × 18

Triceps Extension (Dumbbell)

Set 1: 30 lb × 10

Set 2: 35 lb × 10

Set 3: 40 lb × 8

Set 4: 45 lb × 6

Set 5: 50 lb × 3

Set 6: 50 lb × 8

Set 7: 45 lb × 6

Set 8: 40 lb × 6

Set 9: 35 lb × 6

Set 10: 30 lb × 6

Set 11: 25 lb × 10

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5/10/19 – Friday – Chest and Triceps

Afternoon Workout

Friday, May 10, 2019 at 2:25 PM

Decline Bench Press (Barbell)

Set 1: 45 lb × 10 [Warm-up]

Set 2: 95 lb × 8 [Warm-up]

Set 3: 135 lb × 5 [Warm-up]

Set 4: 155 lb × 5

Set 5: 165 lb × 5

Set 6: 165 lb × 5

Set 7: 165 lb × 5

Set 8: 165 lb × 5

Set 9: 135 lb × 12 [Drop Set]

Set 10: 115 lb × 15 [Drop Set]

Set 11: 95 lb × 15 [Drop Set]

Incline Bench Press (Barbell)

Set 1: 45 lb × 10 [Warm-up]

Set 2: 95 lb × 5 [Warm-up]

Set 3: 115 lb × 5

Set 4: 115 lb × 5

Set 5: 115 lb × 5

Set 6: 115 lb × 5

Set 7: 115 lb × 5

Set 8: 95 lb × 10 [Drop Set]

Set 9: 75 lb × 12 [Drop Set]

Set 10: 65 lb × 12 [Drop Set]

Triceps Extension (Dumbbell)

Set 1: 15 lb × 10

Set 2: 20 lb × 10

Set 3: 25 lb × 10

Set 4: 30 lb × 8 [Failure]

Set 5: 35 lb × 3 [Failure]

Set 6: 35 lb × 3 [Failure]

Set 7: 30 lb × 3 [Failure]

Set 8: 25 lb × 4 [Failure]

Set 9: 20 lb × 6 [Failure]

Set 10: 15 lb × 6 [Failure]

5/9/19 – Thursday – Back Day

Afternoon Workout

Thursday, May 9, 2019 at 2:07 PM

Pull Up

Set 1: 8 reps

Set 2: 7 reps

Set 3: 6 reps

Set 4: 5 reps

Set 5: 4 reps

Set 6: 3 reps

Set 7: 3 reps

Bent Over Row (Barbell)

Set 1: 95 lb × 10 [Warm-up]

Set 2: 115 lb × 5

Set 3: 115 lb × 5

Set 4: 115 lb × 5

Set 5: 115 lb × 5

Set 6: 115 lb × 5

Deadlift (Barbell)

Set 1: 115 lb × 5 [Warm-up]

Set 2: 185 lb × 5

Set 3: 185 lb × 5

Set 4: 185 lb × 5

Set 5: 185 lb × 5

Set 6: 185 lb × 5

Bent Over One Arm Row (Dumbbell)

Set 1: 35 lb × 10

Set 2: 35 lb × 10

Set 3: 35 lb × 10

5/8/19 – Wednesday – Arms and Legs

Afternoon Workout

Wednesday, May 8, 2019 at 2:52 PM

21S

Set 1: 45 lb × 21

Set 2: 45 lb × 21

Set 3: 45 lb × 21

Triceps Extension (Dumbbell)

Set 1: 15 lb × 10

Set 2: 20 lb × 10

Set 3: 25 lb × 10

Set 4: 30 lb × 10

Set 5: 35 lb × 8

Set 6: 40 lb × 6

Set 7: 45 lb × 3

Set 8: 45 lb × 3

Set 9: 40 lb × 10

Set 10: 35 lb × 8

Set 11: 30 lb × 6

Set 12: 25 lb × 8

Set 13: 20 lb × 10

Set 14: 15 lb × 15

Hammer Curl (Dumbbell)

Set 1: 15 lb × 10

Set 2: 20 lb × 10

Set 3: 25 lb × 6

Set 4: 30 lb × 4

Set 5: 30 lb × 10

Set 6: 25 lb × 8

Set 7: 20 lb × 6

Set 8: 15 lb × 4

Tricep Across Body

Set 1: 15 lb × 14

Set 2: 15 lb × 12

Set 3: 15 lb × 10

Squat (Barbell)

Set 1: 45 lb × 6

Set 2: 98 lb × 6

Set 3: 105 lb × 5

Set 4: 105 lb × 5

Set 5: 105 lb × 5

Set 6: 105 lb × 5

Set 7: 105 lb × 5

5/6/19 – Monday – Shoulders

Morning Workout

Monday, May 6, 2019 at 10:22 AM

Shoulder Press (Machine)

Set 1: 45 lb × 10 [Warm-up]

Set 2: 65 lb × 8 [Warm-up]

Set 3: 100 lb × 6

Set 4: 100 lb × 6

Set 5: 100 lb × 6

Set 6: 100 lb × 6

Set 7: 100 lb × 6

Set 8: 100 lb × 6

Set 9: 100 lb × 6

Set 10: 100 lb × 6

Set 11: 100 lb × 6

Set 12: 100 lb × 6

Reverse Fly (Dumbbell)

Set 1: 15 lb × 10

Set 2: 15 lb × 10

Set 3: 15 lb × 10

Set 4: 15 lb × 10

Set 5: 15 lb × 10

Lateral Raise (Dumbbell)

Set 1: 15 lb × 10

Set 2: 15 lb × 10

Set 3: 15 lb × 10

Front Raise (Dumbbell)

Set 1: 15 lb × 10

Set 2: 15 lb × 10

Set 3: 15 lb × 10

Had to stop. Pain in traps.

5/5/19 – Sunday – Chest and Triceps

Midday Workout

Sunday, May 5, 2019 at 1:42 PM

Bench Press (Barbell)

Set 1: 45 lb × 20

Set 2: 135 lb × 1

Set 3: 135 lb × 2

Set 4: 135 lb × 3

Set 5: 135 lb × 4

Set 6: 135 lb × 5

Set 7: 135 lb × 6

Set 8: 135 lb × 7

Set 9: 135 lb × 8

Set 10: 135 lb × 9

Set 11: 135 lb × 10

Set 12: 135 lb × 11

Set 13: 135 lb × 12

Set 14: 135 lb × 13

Set 15: 135 lb × 17

Triceps Extension (Dumbbell)

Set 1: 25 lb × 8

Set 2: 20 lb × 10

Set 3: 15 lb × 12

Set 4: 10 lb × 14

Set 5: 10 lb × 20

Set 6: 15 lb × 18

Set 7: 20 lb × 12

Set 8: 25 lb × 6

5/4/19 – Saturday – Back and Biceps

Morning Workout

Saturday, May 4, 2019 at 10:54 AM

Pull Up

Set 1: 4 reps

Set 2: 4 reps

Set 3: 4 reps

Set 4: 4 reps

Set 5: 4 reps

Set 6: 4 reps

Set 7: 4 reps

Set 8: 4 reps

Set 9: 4 reps

Set 10: 4 reps

Set 11: 4 reps

Set 12: 4 reps

Set 13: 4 reps

Set 14: 4 reps

Set 15: 4 reps

Upright Row (Barbell)

Set 1: 80 lb × 8

Set 2: 80 lb × 8

Set 3: 80 lb × 9

Set 4: 80 lb × 8

Set 5: 80 lb × 15

Bent Over Row (Barbell)

Set 1: 95 lb × 8

Set 2: 95 lb × 8

Set 3: 95 lb × 8

Set 4: 95 lb × 8

Set 5: 95 lb × 20

Deadlift (Barbell)

Set 1: 95 lb × 10 [Warm-up]

Set 2: 165 lb × 6

Set 3: 165 lb × 6

Set 4: 165 lb × 6

Set 5: 185 lb × 6

Set 6: 185 lb × 6

21S

Set 1: 65 lb × 17 [Failure]

Hammer Curl (Dumbbell)

Set 1: 35 lb × 4

Set 2: 30 lb × 5

Set 3: 25 lb × 6

Set 4: 20 lb × 7

Set 5: 15 lb × 8

Set 6: 35 lb × 3

Set 7: 30 lb × 4

Set 8: 25 lb × 5

Set 9: 20 lb × 6

Set 10: 15 lb × 10