Wk 20-2023 Workout Diary

Table of contents

Intro

Mid week of May.

The weather has gotten so much better that people began wearing short sleeve shirts.

I even saw some lads wearing shorts over this past weekend.

Is it time for me to show my new guns, as well?? ???? ????

Superset
- Incline Dumbbell Chest Press : 35lbs x10, 50lbs x10, 55lbs x10, 65lbs 2 x10
- Seated Cable Row : 120lbs x10, 135lbs 4 x10
Superset
- Lying Dumbbell Fly : 25lbs 4 x10
- Rear Delt Fly : 40lbs 4 x10
Drop Set : Cable Lat Pulldown
- 135lbs x8 >>> 125lbs x6 >>> 115lbs x6 >>> 90lbs x6
- 125lbs x8 >>> 115lbs x6 >>> 90lbs >>> x6 >>> 80lbs x6
- 90lbs x6 >>> 80lbs >>> x4 >>> 60lbs x4 >>> 45lbs >>> x4
Drop Set : Chest Press Machine
- 140lbs x8 >>> 130lbs x6 >>> 120lbs x6 >>> 110lbs x6
- 130lbs x8 >>> 120lbs x6 >>> 110lbs x6 >>> 100lbs x6
- 130lbs x8 >>> 110lbs x4 >>> 100lbs x6 >>> 90lbs x6 >>> 80lbs x6
5 Min Bike Ride

Sit Squat : 85lbs x10, 105lbs x10, 125lbs x6, 145lbs x6, 155lbs x4, 165lbs x4
Superset – Leg Extension 75lbs
- Inner x6
- Outer x6
- Normal x6
Superset – Leg Curl
- Inner 40lbs x6, 50lbs x6, 60lbs 2 x6
- Outer 40lbs x6, 50lbs x6, 60lbs 2 x6
Hip Thrust with 70lbs sandbag : 3 x10
5 Min Bike Ride

Superset
- Seated Shoulder Press : 25lbs 4 x10
- Front Dumbbell Raise : 10.5lbs 1 x10, 15lbs 3 x8
- Bent-Over Side Raise : 7.5lbs 1 x10, 10.5lbs 3 x8
Superset
- Incline Dumbbell Bicep Curl : 22.5lbs 4 x10
- Standing Dumbbell Bicep Curl – Overhand : 12lbs 4 x8
- Reverse Incline Dumbbell Hummer Curl : 10.5lbs 1 x8, 10lbs 3 x8
Superset
- Skull Crusher – Ez bar : 85lbs 4 x10
- Overhead Dumbbell Tricep Extension : 45lbs 4 x8
- Cable Tricep Extension – Rope : 45lbs 4 x10
5 Min Bike Ride