Mar. 5
Day 38
Upper Power Deload Week 1 60%
BB Rows:
155X5
155X5
155X5
155X5
155X5
Bench:
155X5
155X5
155X5
155X5
155X5
Pull-ups:
20X6
20X6
20X6
Dips:
45X6
45X6
45X6
Rack Chins:
45X10
45X10
45X10
Military:
90X10
90X10
90X10
BB Curls:
75X10
75X10
75X10
Skull Crushers:
75X10
75X10
75X10
Mar. 6
Day 39
Lower Power Deload 60%
Squats:
195X5
195X5
195X5
195X5
195X5
Deadlifts:
255X10
255X10
255X10
255X6
255X6
Standing Calf Raises:
215X10
215X10
215X10
Hack Squats:
230X6
230X6
230X6
Seated Calf Raises:
135X10
135X10
135X10
Lying Leg Curls:
90X10
90X10
90X10
Leg Ext:
180X10
180X10
180X10
Mar. 7
Day 40
Core & Cardio
Single Leg Posts:
BWX45 sec
BWX45 sec
BWX45 sec
Lumberjacks:
25X1 min
25X1 min
25X1 min
GHR:
BWX20
BWX20
BWX20
MB Straight Leg Crunch:
12X40
12X40
12X40
1 Leg MB Rotation:
12X1 min
12X1 min
12X1 min
Squats:
BWX1 min
BWX1 min
BWX1 min
Mar. 8
Day 41
AM Workout: Chest & Shoulders Hypertrophy
Decline:
135X12
155X12
175X12
185X12
Reverse Machine Flies:
110X12
120X12
130X12
140X12
DB Bench:
60X12
60X12
60X12
60X12
L-Laterals:
20X12
25X12
25X12
25X12
Smith Machine Incline:
90X12
110X12
140X12
140X12
Seated DB Shrugs:
70X12
80X12
80X12
80X12
Cable Flies:
30X12
40X12
50X12
60X12
Shoulder Press:
95X12
95X12
95X12
95X12
PM Workout: Back Hypertrophy
Pull-ups:
BWX10
BWX10
BWX10
BWX10
Widegrip Cable Rows:
120X10
130X10
140X10
150X10
Cable Pullovers:
50X10
70X10
80X10
90X10
Face Pulls:
100X10
110X10
120X10
130X10
CG Pulldowns:
150X10
160X10
170X10
180X10
Mar. 9
Day 42
Legs Hypertrophy
Squats:
185X10
185X10
185X10
185X10
Good Mornings:
135X10
135X10
135X10
135X10
Leg Press Calf Raises:
180X12
200X12
200X12
200X12
Leg Ext:
210X10
210X10
210X10
210X10
Reverse Donkey Calf Raises:
220X50
220X50
Seated Leg Curls:
110X10
120X10
120X10
120X10
Seated Calf Raises:
90X50
90X50
Mar. 10
Day 43
Arms Hypertrophy
Hammer Curls:
25X10
30X10
35X10
40X10
40X10
Skull Crushers:
75X10
85X10
85X10
90X10
90X10
Spider Curls:
50X10
60X10
60X10
60X10
60X10
Reverse Grip Bench:
95X10
115X10
115X10
115X10
115X10
Machine Curls:
70X10
75X10
80X10
85X10
90X10
Reverse Pushdowns:
130X10
150X10
150X10
150X10
150X10
20 mins of moderated intensity cardio on elliptical.
Mar. 11
Day 44
Cardio
20X10 sec sprints on bike followed by 20 mins of moderate intensity cardio.
Joints really needed a break so I'll be deloading for a couple weeks and working my way back up to hopefully so more PRs. Just looking to stay focused; a lot of drama going on in my life right now that's affecting my family, but hopefully we can move past this soon enough.
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