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.
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