on Saturday I did some stretching and shadowboxing
7/21
Front Squats
(135lbs x 6) x 5 with 30 seconds of rest in between.
High pulls
(95lbs x5) x 5 with 30 seconds rest in between
db bench press, 60lb db’s, did not time rest
x 10
x 8
x 7
db wrist curls w/ 17.5lb db’s
2 sets of twents
10 minutes on eliptical
7/23
Deadlifts
(185lbs x 6) x 5 w/ 30 sec rest between sets
b.w. pull ups
x 4
x 4
x 3
x 3
x 3 all w/ 30 sec rest
bench press
60lb db’s
x 10
x 8
x 6 didn’t time the rest periods
Curls, peel down (immediately go to the lower weight with no rest between)
25lbs x 6, 20lbs x 6
25lbs x 4, 20lbs x 4
1 set of 6 w/ 20lbs
supersets
4 pull ups, 8 tricep press downs
3 pull ups, 7 tricep press downs
Stretching
I didn’t do any cardio because I am supposed to play tennis with my wife later, whether that actually happens…
and it did happen, we played tennis for a couple hours, and, well let me put it this way, I do a lot more running around than my wife does… It was fun though.
7/25
db ohp
50lbs x 10
50 x 10
55lbs x 5
55 x 4
55 x 4
Squats
135 x 10
185 x 5
185 x 5
185 x 5
185 x 5
T bar rows
90lbs x 6
90 x 6
90 x 6
90 x 6
90 x 6
Didn’t time rest between sets.
7/28
Front Squats
135lbs x 6
x 5
x 5
x 5
x 5
All with 25 seconds of rest between
hammerstrength incline bench
140 x10
x 8
x 6
x 5
all w/ 25 seconds rest
bodyweight pull ups
x 4
x 4
x 4
db curls, sitting on the incline bench with elbows behind me
20lbs x 4
20 x 4
17.5 lbs x 5
17.5 x 5
eliptical, 10 minutes
ab stuff and stretching
7/30
Deadlifts
(185lbs x 6) x 5
Bench press
65lbs db’s x 8
x 7
x 5
x 5
db rows
(65lb db’s x 5) x 5
tricep pressdowns
x 15
x 15
x 10
eliptical x 14 minutes
stretching
8/1
Overhead squats
95lbs x 6
95 x 6
Front squats
95lbs x 10
Good Mornings
95 x 6
95 x 6
db ohp
55lb db’s x 5
55 x 4
50 x 4
50 x 3
50 x 3
bw pull ups
x 4
x 3
x 3
8/4
Front Squats
(135lbs x 5) x 5 w/ 20 secs rest
Hammer strength incline bench
90lbs x 11
90 x 10
90 x 6
Supersets
4 pull ups, 6 tripcep pressdowns
4 pull ups, 6 pressdowns
3 pull ups, 6 pressdowns
16 minutes on the eliptical
8/6
Deadlifts
(205 x 5) x 5
Supersets, db ohp then t-bar rows (ohp 50lb db’s, rows 90lbs)
8 ohp’s, 8 rows
7 ohp’s, 7 rows
6 ohp’s, 6 rows
16 minutes on eliptical
8/8
Bench Press
65lb db’s x 5 sets of 6
supersets, 15lb db curls then pull ups
15 curls, 4 pull ups
10 curls, 3 pull ups
10 curls, 3 pull ups
16 minutes on eliptical
Front Squats
135 x 5
135 x 5
155 x 5
155 x 4
155 x 4
Supersets, Hammerstrength incline bench to hammerstrength barbell row
8 benches, 8 rows
6 benches, 6 rows
6 benches, 6 rows
Messed around on the punching bags and doing some ab stuff
10 min eliptical
8/13
db ohp
55lb db’s
x 6
x 4
x 4
x 4
x 3
x 3
Supersets, pull ups to tricep pressdowns
4 pull ups, 12 press downs
4 pull ups, 12 press downs
4 pull ups, 12 press downs
3 pull ups
3 pull ups
Dips
x 20
x 15
12 min on eliptical
wut up scott?
Long time no see. How are things?