9/28

Chest and triceps workout

Good workout today nothing to crazy with the deload bench.
Bumped up the chest dips which was cool.
The one downer is the left shoulder is tender, more specifically the rotator cuff. This is an old baseball injury, and from this I will be switching out flat presses.
So for the next 531 round, I will be doing a slight incline db press in place of flat bench.

Flat bench: 3 warms 185/5 195/5,8
Chest dips: 2 warms, 4chains/10,9 drop set
IN db press x reps: 65 x 3 55 x1
Db ext: 1 warms, 30/8 32/8,8
Tricep pressdown: 1 warms, 65/10,9
1 arm pressdown" 17/12,11

25 min cardio


9/29

Deads and hammies workout:

Deload dead day so that means repping it out.
On schedule was 310 for 2 5's, so I did 315 instead. And I nailed a goal of mine doing it 20 x.
That took a lot out of me as the leg curls were done but for good reason.
Gutted up through the rest of the solid workout.

Deads: 4 warms, 315/5,20
Leg curl: 2 warms, 55/6,5 drop set
Reverse lunge: 2 warms, 135/6 155/6 drop set
Db leg curl: 1 warms, 55/10,10
In/out thight: 6 sets

15 min cardio