Jan 1st

Quads and calves workout:

Mixed up the order today but used the same movements in the rotation. I do this at times when I am feeling a little tired or just want to. So instead of doing heavy squats, I did them close to last. Happy with the workout.

Leg Ext: 2 warms 80/10 85/11
Leg press: 2 warm, 450/8 540/8,9
Squat: 2 warms, 255/6 275/6
Db walk lunge: 45/6 55/6
Calf work, high reps: 5 sets

10 min cardio cooldown.


Jan 2nd

Chest and bicep workout:

Really solid workout today and made gain with the flat db presses. Match a personal best and hope to break it next time around. Also, happy with the added bicep work. It was light, but not painful in the forearm.

flat db press: 2 warms, 85/8 105/6 115/5,4
Slight in bar press: 2 warms, 180/8,8 drop set
In db fly: 1 WARM, 50/10 52/10
Rack push ups: 2 x
Con curl 3 sets
Cable curl: 3 sets

15 min cardio