1/15/2018 – Workout with my Son
Got to the gym at 5:05 am.
* Stretch * Warmup 17 minutes on the arc trainer.
* Barbell Bench Press 15 @ 135 lbs.
12 @ 175 lbs.
8 @ 204 lbs.
3 @ 230 lbs., 5 @ 210 lbs., 6 @ 195 lbs., 6 @ 175 lbs., 8 @ 155 lbs.
* Seated Leg Press Machine / Standing Calf Raises 20 @ 175 lbs. / 15 @ 180 lbs.
15 @ 225 lbs. / 15 @ 200 lbs.
10 @ 275 lbs. / 12 @ 240 lbs.
8 @ 315 lbs., 8 @ 262.5 lbs., 8 @ 212.5, 8 @ 162.5 / 8 @ 280 lbs., 8 @ 240 lbs., 8 @ 200 lbs., 10 @ 160 lbs.
* Seated Wide Grip Cable Rows 15 @ 170 lbs.
12 @ 210 lbs.
8 @ 250 lbs.
5 @ 290 lbs., 6 @ 250 lbs., 6 @ 210 lbs., 6 @ 170 lbs., 8 @ 150 lbs.
* Seated Dumbbell Press / Decline Crunches 15 @ 40 lbs. / 12 + 35 lbs.
12 @ 50 lbs. / 12 + 35 lbs.
10 @ 60 lbs. / 12 + 35 lbs.
8 @ 60 lbs., 6 @ 50 lbs., 6 @ 40 lbs., 8 @ 35 lbs. / (10 + 35 lbs.) * 4
* Foam Rolling Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch Workout totaled 1 hour and 22 minutes.