Today: 30 min morning cardio


Sat the 21st:

Arm workout:

Felt strong and matching highs on the two lead off movements. Just doing the lighter volume arm workout 1 x per is doing the trick.

In db curl: 2 warm, 45/6 50/6 55/4
Tri dips: 2 warms, 45/6 60/6,7
Cable curl: 2 warms, 70/8,9
Rope pressdown: 2 warm, 55/8,8

ab work

10 min cooldown

Dead lift focus:

In the da zone today and pushed it a bit. Still had some left as I am pacing myself.
The goal will be to pull 475 at some point. May not be at the end of this routine, but it will be done in 2010 for sure.

Squat: 3 warms, 250/8,8,8
Deads: 2 warms, 365/5 395/3 405/3,3
Pullups: 4 sets to fail, drop set
Db shrug: 2 warms, 102/9,9

10 min cooddown

Chest and shoulder workout:

Reversed the first to movements, just because the shoulders have been stiff.
All in all, gains were made and felt good. Pump was on.

Flat db press: 3 warms, 85/8 90/8,8,8
Slight in bar: 2 warms, 165/8,9
Seated side lateral: 2 warms, 35/8 37/10
Stand db press: 2 warms, 50/8,7

upper ab work: 4 sets

10 min cooldown.

Legs workout:

Did what needed to be done.

Squat: 3 warm, 275/5 315/4,4,4
Assisted Glute/Ham: 4 sets
Split db squat: 2 warm, 60/8 65/8
calf work: 5 sets

Low abs

10 min cardio cooldown

Chest and back workout:

Another step closer with gains across the board. Happy with the progress, but I need to thank "food" also. Pump was on. For the next weeks heavy I will only make a 5 pound increase. Starting to feel it a bit in the shoudlers.

Flat bench: 3 warms, 205/6 235/4,4,5
Flat db fly: 2 warms, 60/8,9
Lat pulldown palm in grip: 3 warms, 155/8,8,7
Bent over row: 2 wamrs, 195/8 205/8

upper ab work
10 min cardio cooldown.

Note: I did 30 min cardio on Sunday!

Arm workout:

New routine, and it was a great start. Pretty much went to failure on all working sets.

Incline db curl: 2 warms, 45/6 50/5,6
Tri dips: 2 warms, 45/6 55/5,5
Cable curl: 2 warms, 65/8 70/9
Rope pressdown: 2 warms, 50/8,8

10 min cardio cooldown.

Happy with this weeks of training. 5 more weeks and until I do a mini test of 1 rep max's. Then onto a 4 day split bb routine.

Deadlift focus workout.

And the hits keep coming. I can really see breaking my PR on deads sooner or later. I would love to hit 455 for a triple before the prep kicks in again.

Squat: 2 warm, 225/8 245/8,8,8
Deads: 2 warms, 365/5 385/3,3
Pull ups: 4 sets, drop set
Db shrug: 1 warm, 100/8,9,9

ab work
10 min cardio cooldown