6/24/2018 – Workout with my Son
Got to the gym at 6:20 am.
* Stretch * Warmup 21 minutes on the Arc Trainer.
* Incline Dumbbell Press 12 @ 45 lbs.
10 @ 60 lbs.
8 @ 70 lbs.
8 @ 70 lbs., 8 @ 60 lbs., 8 @ 50 lbs., 8 @ 40 lbs.
* Seated Wide Grip Cable Rows 12 @ 150 lbs.
10 @ 197.5 lbs.
8 @ 245 lbs.
6 @ 290 lbs., 6 @ 230 lbs., 6 @ 190 lbs., 6 @ 150 lbs.
* Quad Extensions / Hamstring Curls, both single leg 15 @ 50 lbs. / 15 @ 35 lbs.
15 @ 60 lbs. / 15 @ 50 lbs.
15 @ 70 lbs. / 15 @ 60 lbs.
15 @ 80 lbs. / 15 @ 60 lbs.
15 @ 60 lbs. / 15 @ 50 lbs.
* Overhead Barbell Press 12 @ 75 lbs.
10 @ 95 lbs.
8 @ 115 lbs.
5 @ 135 lbs., 5 @ 115 lbs., 6 @ 95 lbs., 8 @ 75 lbs.
* Hollow Spoon Crunches / Glute Bridges / Scissor Kicks / Alternating Crunches 8 / 8 / 8 / 8
8 / 8 / 8 / 8
8 / 8 / 8 / 8
* Foam Rolling Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch Workout totaled 1 hour and 31 minutes.
6/25/2018 – Day 3 of my 3 day split
Got to the Gym at 5:05 am.
* Stretch * Warm-up 33 minutes Running on the track and Hitting the heavy bag. 2 laps running, 90 seconds on the bag, repeat.
* Barbell Bench Press 12 @ 135 lbs.
10 @ 165 lbs.
8 @ 185 lbs.
6 @ 205 lbs.
5 @ 215 lbs.
3 @ 225 lbs.
3 @ 230 lbs.
4 @ 215 lbs.
6 @ 205 lbs.
8 @ 185 lbs.
10 @ 135 lbs.
* Narrow Grip EZ-Bar Curls 10 @ 50 lbs.
10 @ 60 lbs.
8 @ 70 lbs.
8 @ 80 lbs.
6 @ 90 lbs.
4 @ 100 lbs.
6 @ 80 lbs.
8 @ 60 lbs.
* Hammer Strength Incline Press 10 @ 110 lbs.
8 @ 140 lbs.
8 @ 170 lbs.
6 @ 190 lbs.
4 @ 210 lbs.
4 @ 230 lbs.
3 @ 240 lbs.
4 @ 210 lbs.
6 @ 180 lbs.
8 @ 140 lbs.
I alternated arms, keeping the non-moving arm pressed out to keep tension on the muscle the whole time.
* Sumo Barbell Deadlifts 8 @ 135 lbs.
8 @ 135 lbs.
8 @ 185 lbs.
8 @ 215 lbs.
6 @ 235 lbs.
6 @ 255 lbs.
4 @ 275 lbs.
4 @ 295 lbs.
4 @ 275 lbs.
6 @ 255 lbs.
6 @ 225 lbs.
8 @ 185 lbs.
* Incline Dumbbell Curls 10 @ 20 lbs.
8 @ 25 lbs.
8 @ 30 lbs.
6 @ 35 lbs.
4 @ 40 lbs.
6 @ 35 lbs.
6 @ 30 lbs.
8 @ 25 lbs.
* Knee Raises / Good Mornings / Side Bends 10 / 6 / 6
10 / 6 / 6
10 / 6 / 6
10 / 6 / 6
* Foam Rolling Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch Workout Totaled 2 hours and 20 minutes.