11/4/2018 – Workout with my Son
Got to the gym at 6:05 am.
* Stretch * Warmup 37 minutes running on the treadmill.
* Barbell Bench Press 15 @ 135 lbs.
12 @ 155 lbs.
10 @ 175 lbs.
10 @ 195 lbs., 8 @ 175 lbs., 8 @ 155 lbs., 8 @ 135 lbs.
* Wide Grip Assisted Pullups 10, 10, 10, 10, 8, 8
* Leg Press, PWO 20 @ 180 lbs.
15 @ 270 lbs.
15 @ 360 lbs.
15 @ 450 lbs., 10 @ 360 lbs., 10 @ 270 lbs., 10 @ 180 lbs.
* Seated Dumbbell Press / Decline Crunches 15 @ 35 lbs. / 20
12 @ 40 lbs. / 20
10 @ 45 lbs. / 20
10 @ 50 lbs., 8 @ 40 lbs., 8 @ 35 lbs., 8 @ 30 lbs. / 110
* Foam Rolling Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch Workout totaled 1 hour and 42 minutes.
11/5/2018 – Day 1 of my 3 day split
Got to the gym at 5:15 am.
* Stretch* Warm-Up 35 minutes Running on the track and Hitting the heavy bag. 3 laps running, 90 seconds on the bag, repeat.
* Wide Grip Assisted Pullups 10, 10, 8, 6, 4, 6, 8, 8, 10
* Overhead Dumbbell Triceps Extensions 15 @ 40 lbs.
12 @ 50 lbs.
10 @ 60 lbs.
10 @ 60 lbs.
10 @ 60 lbs.
10 @ 60 lbs.
10 @ 60 lbs.
10 @ 50 lbs.
* Flite Power Squat Machine 20 @ 180 lbs.
15 @ 270 lbs.
15 @ 360 lbs.
12 @ 450 lbs.
10 @ 540 lbs.
8 @ 630 lbs.
6 @ 720 lbs.
6 @ 720 lbs.
8 @ 540 lbs., 8 @ 450 lbs., 8 @ 360 lbs., 8 @ 270 lbs.
* Seated Dual Handle Cable Rows 15 @ 110 lbs.
12 @ 130 lbs.
10 @ 150 lbs.
8 @ 170 lbs.
8 @ 190 lbs.
6 @ 210 lbs.
6 @ 210 lbs.
8 @ 170 lbs.
8 @ 150 lbs., 8 @ 130 lbs., 8 @ 110 lbs.
* Narrow Grip Bench Press 15 @ 95 lbs.
12 @ 115 lbs.
10 @ 135 lbs.
8 @ 155 lbs.
8 @ 175 lbs.
6 @ 185 lbs.
6 @ 185 lbs.
8 @ 155 lbs.
8 @ 135 lbs., 8 @ 115 lbs., 8 @ 95 lbs.
* Decline Crunches / Reverse Dual Handle Lat Pulldowns 15 / 10 @ 50 lbs.
15 / 10 @ 70 lbs.
15 / 10 @ 70 lbs.
15 / 10 @ 70 lbs.
15
* Foam Rolling Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch Workout Totaled: 2 hours and 10 minutes.