Intro
Monday was Canadian Thanksgiving.
We all know what that means.
Food and Drinks!!
????
And I did indulge meself loads.
It’s not a good start is it.
Tuesday
- Superset
- Incline Bench DB Chest Press (higher incline) : 47.5lbs 4 x10
- Seated Row : 105lbs 4 x10
- Superset
- BB Bench Press : 95lbs 1 x10, 135lbs 1 x10, 155lbs 3 x10
- Cable Pull-down (Wide Grip) : 115lbs 4 x10
- Superset
- Cable Chest Fly : 30lbs ea. 1 x10, 35lbs ea. 3 x10
- Rear Delt Fly : 50lbs 1 x10, 60lbs 3 x10
- 5 Min Bike Ride
Wednesday
- Squat : 95lbs 1 x10, 135lbs 1 x8, 155lbs 1 x8, 175lbs 3 x6
- Leg Press : 110lbs 1 x10, 290lbs 3 x6
- Superset
- Back Extension : Bodyweight 3 x10
- Hip Thrust : 90lbs sand bag 3 x10
- 5 Min Bike Ride
Friday
- Superset
- Arnold Press :25lbs 1 x10, 30lbs 3 x8
- Bent-over DB Reverse Fly : 15lbs 4 x10
- Superset
- Seated DB Front Shoulder Press : 25lbs 4 x10
- Standing DB Side Shoulder Raise : 15lbs 1 x10, 12.5lbs 3 x10
- Shoulder Press (Drop Set) : 3 x 70-60-50lbs / 6-4-4
- Superset
- Incline DB Bicep Curl : 20lbs 3 x10
- Standing DB Reverse Curl : 12.5lbs 3 x10
- Superset
- EZ Bar Skull Crusher : 60lbs 3 x10
- Cable Rope Tricep Pull-down : 100lbs 3 x10
- 5 Min Bike Ride
Notes to meself
OMG!
My arms are still In pain!!
But my grip has gotten stronger ever since we started working on the forearms.
I wish the pain goes away soon.
It’s so annoying when training.
Other than that, all seems to be going well.
Let’s hope next week will be another smashing sessions.
Click for Blog Ranking????
