Index
Au Debut
This past long weekend was spent drinking, drinking and more drinking.
And the workout after such weekend is always VERY hard.
Tuesday
- Superset
- Incline DB Bench Press : 45lbs 1 x10, 55lbs 4 x10
- Lying DB Fly : 45lbs 4 x8, x3 (Failed)
- Cable Fly : 40lbs 4 x10
- Chin-up : 3 x10, x8, x3 (Failed)
- Superset -Seated Cable Row
- Wide Grip : 45lbs 4 x10
- Under Grip : 40bs 4 x10
- 5 Min Bike Ride
Wednesday
- Sit Squat : 45lbs 1 x10, 65lbs 1 x10, 95lbs 1 x6, 115lbs 1 x6, 135lbs 1 x6, 155lbs 4 x6
- Leg Extension (3 second pose at the top) : 3 x8
- Leg Curl (2 second pose at the top, 4 second to come up) : 3 x6
- Leg Press : 80lbs 3 x2 min (2 min rest)
- 5 Min Bike Ride
Friday
- Standing BB Shoulder Press : 45lbs 2 x8, 65lbs 3 x8
- Superset
- Seated DB Side Raise : 15lbs 4 x10
- Seated DB Front Raise : 12.5lbs 4 x10
- Arnold Press : 15lbs 3 x10
- Superset
- Seated Incline DB Bicep Curl : 20lbs 4 x10
- Tricep Cable Rope Pushdown : 55lbs 1 x10, 65lbs 3 x10
- 5 Min Bike Ride
Notes to meself
OMG!
Serious muscle pain!!!
Biceps
Legs
Shoulders
All on fire????
Very goooood burning sensation.
Let’s see how I feel next week.
T’a❣️
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