Bench Week 5

Day One Of Week 5 Warm up: DB chest press: 4 x 25, 30 lbs EZ bar bentover rows: 4 x 25, 20 lbs Triceps extension machine: 4 x 25, 35 lbs Workout: Barbell bench press: 5 x 10 x 60%, 75 lbs Superset: DB bench press: 5 x 10, 50 lbs, 60 lbs, 70 […]

Week Three Leg Day

Day Two¬† Warm up: Plie squat: 4 x 25, 10 kg Kneeling hip stretch: 4 x 15 seconds¬† seated hip adduction: 4 x 25, 40 lbs Workout: Conventional deadlift: 5 x 1 x 80%, 245 lbs Barbell back squat: 5 x 1 x 80%, 180 lbs Front squats: 5 x 5, 95 lbs (was going […]

Week Three: Day one

Week Three: Day One Warm up: Band pull apart: 4 x 25, red Band front raises: 4 x 25, red Band reverse fly: 4 x 25, red Workout: Barbell bench press: 5 x 5 x 70%, 85 lbs Barbell bench press (wide grip) 5 x 5, 75 lbs Superset: Smith machine incline press: 5 x […]

Still working out

Sorry, Not Sorry Even though I haven’t talked about it, I have been about it (last week I took 3 days away) due to health issues with my tummy, otherwise, yes I have been at the gym and working out. As a matter of fact, I have been doing my bulking phase of the season […]

Legs

Legs Warm up: EZ bar stiff legged deadlift: 4 x 25, 20 lbs Hip adduction: 4 x 25, 40 lbs Ab coaster: 4 x 25, 20 lbs Workout: Conventional deadlift: 6 x 6-8 (70%) 3 x 215 lbs, 3 x 220 lbs Barbell back squat: 6 x 6-8 (70%) 3 x 155 lbs, 3 x […]