Au Debut
Let’s see how this week’s training will progress.
Last week we got up to 10-80% of where I was before surgery.
I wonder if I can go up further.
Monday – Weight Training
- Incline DB Bench Press : 40lbs 1 x8, 45lbs 1 x8, 50lbs 1 x8, 55lbs 1 x8, 60lbs 1 x8
- Seated Cable Row : 90lbs 1 x10, 105lbs 1 x10, 135lbs 1 x8, 155lbs 2 x8
- Superset
- Pec Fly : 60lbs 1 x10, 70lbs 1 x10, 90lbs 1 x10, 100lbs 1 x10, 110lbs 1 x10, 120lbs 1 x10
- Rear Delt Flu : 60lbs 1 x10, 70lbs 1 x10, 90lbs 4 x10
- Superset
- Lying DB Crush Press : 40lbs 4 x10
- One Arm DB Row : 35lbs 4 x10
- 5 Min Bike Ride
Tuesday – Weight Training
- Squat : 45lbs 1 x10, 95lbs 1 x10, 115lbs 1 x10, 135lbs 3 x6
- Superset
- Leg Extension : 100lbs 1 x10, 110lbs 4 x10
- Leg Curl : 65lbs 1 x10, 70lbs 4 x8
- Elevated Lunges : 4 x10
- 3 Min Bike Ride
Wednesday – Treadmill Walk
Thursday – Weight Training
- Deadlift : 95lbs 1 x10, 115lbs 1 x10, 135lbs 3 x10
- Superset
- Incline DB Bicep Curl : 25lbs 1 x10, 27.5lbs 2 x10, 27.5lbs 1 x8
- Seated Overhead Tricep Extension : 45lbs 1 x10, 50lbs 3 x10
- Superset
- EZ Bar Reverse Curl : 50lbs 4 x10
- Cable Tricep Rope Pushdown : 70lbs 1 x10, 90lbs 1 x10, 95lbs 2 x10
- Superset
- Seated DB Isolated Bicep Curl : 15lbs 1 x10, 17.5lbs 3 x10
- DB Kickback : 15lbs 4 x10
- 5 Min Bike Ride
Friday – Weight Training
- Superset
- Decline DB Chest Press : 40lbs 1 x10, 45lbs 3 x10
- Chin-up : Bodyweight 2 x8, 2 x4
- BB Chest Press : 90lbs 1 x10, 135lbs 1 x10, 155lbs 1 x8, 175lbs 1 x4, 185lbs 1 x2
- Tank Push : 3 rounds
- 3 Min Bike Ride
Saturday
Off to VACATION‼️
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