Bench with a dose of cardio

Warm up:

  • Rear delt machine: 4 x 25, 20 lbs
  • Triceps machine: 4 x 25, 30 lbs
  • Chest press machine: 4 x 25, 50 lbs

Workout Sess:

  • Barbell floor press: 3 x 6-8, 85 lbs 
  • Barbell floor press: 3 x 6-8, 95 lbs

Supersets:

  • smith machine incline press: 3 x 10, 75 lbs
  • smith machine incline press (shorter lengthening phase): 3 x 10, 75 lbs

Supersets:

  • Farmer carries: 3 x whole track (40 yards?) 120 lbs
  • Seated face pull (rope attachment): 3 x 10, 50 lbs, 40 lbs, 30 lbs

Tri-sets:

  • Cable upright rows: 3 x 10, 50 lbs
  • Cable curls: 3 x 10, 50 lbs, 40 lbs
  • Cable reverse triceps pushdown: 3 x 10, 50 lbs

Cardio Sess:

  • Stair stepper: 20 minutes total. level 6 @ 15 min & level 7 at 5 minutes. 

Shay-lon 

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Light Bench & A blooper

You are probably wondering what the “blooper” was, well I caught it on video, check it out here (it is at the end) & hopefully this will give people a lesson on benching 101 not to do, lol first time for everything, as they say. 

Warm up:

  • DB chest press: 4 x 25, 30 lbs
  • DB bentover reverse fly: 4 x 25, 10 lbs
  • cable triceps kickback: 4 x 25, 20 lbs, 10 lbs 

Workout:

  • Barbell bench press: 3 x 6-8, 80 lbs (65%)
  • barbell bench press: 3 x 6-8, 85 lbs (70%)

Tri-sets:

  • DB incline chest press: 3 x 10, 50 lbs
  • DB bentover reverse fly: 3 x 10, 30 lbs
  • DB Triceps lying triceps extension: 3 x 10, 20 lbs

Tri-sets:

  • EZ bar skullcrushers: 3 x 10, 30 lbs
  • DB chest press: 3 x 10, 60 lbs
  • DB alternating bicep curls: 3 x 10, 50 lbs

Supersets:

  • Lying DB fly: 3 x 10, 30 lbs
  • Med ball slams: 3 x 10, 10 lbs

Heavier bench but not the heaviest load

Had to push myself to get these heavier bench press lifts, not going to lie, it was harder pushing these weights than it was in the past, but I managed, I didn’t press my max, because still working on gradual increase so I don’t hurt myself in the process. 

Warm up:

  • Pec dec machine: 4 x 25, 20 lbs
  • EZ bar bentover row: 4 x 25, 30 lbs
  • Cable triceps pushdown: 4 x 25, 50 lbs

Workout:

  • Barbell bench press: 3 x 3, 100 lbs
  • Barbell bench press: 3 x 3, 105 lbs
  • Barbell bench press (wide grip): 3 x 10, 75 lbs
  • Barbell bench press (narrow grip): 3 x 10, 70 lbs

Tri-sets:

  • Cable crossover: 3 x 10, 50 lbs
  • Lat pulldown: 3 x 10, 60 lbs
  • DB hammer curls: 3 x 10, 40 lbs

Tri-set:

  • DB chest press: 3 x 10, 50 lbs
  • EZ bar military press: 3 x 10, 40 lbs
  • Cable triceps kickback: 3 x 10 each arm, 20 lbs

Dynamic speed leg day

Oh the thrills of having to start light again and work my way up to heavier weights. I did good speed work on the Sumo deadlift today, but squats were shaking somewhat. Hopefully, that’s just a sign they are getting used to the weights again. Considering it was low weight today,  it somewhat would worry me if I had a hard time lifting today. Still waiting for muscle memory to kick into overload. 

Warm up:

  • Hip adduction machine: 4 x 25, 50 lbs
  • resistance band body weight squats: 4 x 25, red band
  • kneeling hip flexor: 4 x 25

Workout:

  • Sumo deadlift: 3 x 8, 175 lbs
  • Sumo deadlift: 3 x 6, 205 lbs
  • Barbell back squat: 3 x 8, 135 lbs
  • barbell back squat: 3 x 6, 160 lbs

Superset:

  • Linear leg press (hamstring focus): 3 x 10, 298 lbs
  • Kettlebell plie squats: 3 x 10, 12kg

Tri-sets:

  • Smith machine narrow stance squats: 3 x 10, 115 lbs
  • DB stiff legged deadlift: 3 x 10, 50 lbs
  • resistance band lateral leg raises: 3 x 10 each leg, green band

4 Hour leg session

I swear I don’t make long sessions on purpose. 

 

Warm up:

 
  • Kettlebell Romanian deadlift: 4 x 25, 12 lbs
  • Hip adduction machine: 4 x 25, 30 lbs
  • Hip abduction machine: 4 x 25, 30 lbs

Workout Sess:

  • Conventional deadlift: 6 x 2-3, 260 lbs (85% 1RM)
  • Barbell back squat: 8 x 6-8, 145 lbs (65% 1RM)
  • Barbell front squats: 8 x 10-12, 65 lbs
  • Box squats: 8 x 10-12, 155 lbs

Superset:

  • DB bulgarian split squats: 8 x 10-12, 30 lbs
  • Leg curl machine: 8 x 10-12, 40 lbs

Superset:

  • Kettlebell snatches: 8 x 10-12, 12 lbs
  • Leg extension machine: 8 x 10-12, 40 lbs

Superset:

  • Cable glute kickbacks: 8 x 10-12, 10 lbs
  • DB box step ups: 8 x 10-12, 30 lbs

Follow my social media for videos! 

Bench Speed Day

Warm up:

 
  • DB chest press: 4 x 25, 30 lbs
  • Cable Triceps pushdown: 4 x 25, 30 lbs
  • Cable face pulls: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 8 x 5-6, 75 lbs
  • Barbell bench press (wide grip): 5 x 8-10, 80 lbs
  • Barbell bench press (close grip): 5 x 8-10, 75 lbs

Superset:

  • Cable triceps reverse grip pushdown: 5 x 8-10, 60 lbs
  • DB bentover row: 5 x 8-10, 50 lbs

Superset:

  • Bench dips: 5 x 8-10
  • DB reverse flyes: 5 x 8-10, 30 lbs

Tri-sets:

  • DB incline chest press: 5 x 8-10, 50 lbs
  • DB floor press: 5 x 8-10, 40 lbs
  • DB seated overhead extensions: 5 x 8-10, 15 lbs
 

Chest day gains

Warm up:

  • DB bench press: 4 x 25, 20 lbs
  • Band reverse fly: 4 x 25, green band
  • band pull apart:  4 x 25, green band

Workout:

  • Barbell bench press: 9 x 3-6, 70 lbs (60% 1RM)

        — Barbell bench press (wide): 5 x 3-6, 70 lbs

        — barbell bench press (narrow): 5 x 3-6, 70 lbs

Tri-set:

  • Incline Db bench press: 6 x 12-15, 60 lbs
  • EZ bar military press: 6 x 12-15, 30 lbs
  • DB shrugs: 6 x 12-15, 100 lbs

Tri-set:

  • Seated Arnold DB press: 6 x 12-15, 40lbs, 30 lbs
  • EZ bar reverse grip bentover row: 6 x 12-15, 70 lbs
  • assisted dips: 6 x 12-15, 130 lbs