1/16/2019 – Day 2 of my 2 day split
Got to the gym at 5:00 am.
* Stretch* Warm-Up 28 minutes Running on the track and Hitting the heavy bag. 3 laps running, 2 minutes on the bag, repeat.
* Reverse Wide Grip Lat Pulldowns 15 @ 90 lbs.
12 @ 110 lbs.
10 @ 130 lbs.
8 @ 150 lbs.
5 @ 170 lbs.
4 @ 170 lbs.
6 @ 150 lbs.
8 @ 130 lbs.
10 @ 110 lbs.
* Narrow Grip EZ-Bar Barbell Curls / Straight Arm Lat Pulldowns 15 @ 50 lbs. / 15 @ 35 lbs.
12 @ 60 lbs. / 12 @ 45 lbs.
10 @ 70 lbs. / 10 @ 55 lbs.
8 @ 80 lbs. / 8 @ 65 lbs.
6 @ 90 lbs. / 8 @ 75 lbs.
6 @ 80 lbs. / 8 @ 75 lbs.
8 @ 70 lbs. / 8 @ 65 lbs.
8 @ 60 lbs. / 8 @ 55 lbs.
* Sumo Barbell Deadlifts 10 @ 135 lbs.
10 @ 185 lbs.
8 @ 235 lbs.
6 @ 255 lbs.
6 @ 275 lbs.
4 @ 295 lbs.
3 @ 315 lbs.
6 @ 275 lbs.
6 @ 235 lbs.
8 @ 185 lbs.
* T-Bar Rows / V-Bar Face Pulls 10 @ 90 lbs. / 10 @ 45 lbs.
8 @ 115 lbs. / 10 @ 55 lbs.
8 @ 140 lbs. / 8 @ 65 lbs.
6 @ 165 lbs. / 8 @ 65 lbs.
8 @ 140 lbs. / 8 @ 65 lbs.
8 @ 115 lbs. / 10 @ 55 lbs.
* Decline Crunches 10 @ 35 lbs.
10 @ 35 lbs.
10 @ 35 lbs.
10 @ 35 lbs.
10 @ 35 lbs.
10 @ 35 lbs.
* Cardio 17 minutes on the Step Mill.
* Foam Rolling Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch Workout Totaled: 2 hours and 5 minutes.
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