Thanks hel320, but I’m not up to your field accomplishments.
Tuesday 6/28 chest
Warmup, then flat benches 1 x 8 @ 135, 2 x 3 @ 225 ( not full range, seem hard at moment); dumbbell incline bench 3 x 8 @ 45, 55, 65; upper chest machine w/free weights 3 x 8 @ 140, 150, 180; lower chest machine 3 x 8 @ weights up to about 150 I think; pec dec 3 x 8 @ 100, 110, 120.
OG, I’ll trade you pushups for some weighted pullups. Yesterday I saw some 39 something guys doing about 4 sets of 10 rep set pushups alternated with 10 rep chins. Very apparent great bicep workout. Today I saw a personal trainer with a 50 something client doing mucho rep pullups. I know I’m stronger than that guy but I’m stuck on 5 per set at moment in new gym. Jeez.
I find chins and pullups so hard to make progress on and with my low bodyweight that shouldn’t be…oh wait you need to be strong…found the problem.! But I think Canada K is right they demand practice and lots of it…
No warmup. Seated rows 3 x 8 @ 100, 200, 220; SGHP 2 x 8 @ 115, 135, 1 x 6 @ 155; dumbbell rows 3 x 8 @ 65, 75, 100 (gym only goes to 100s); shrugs 3 x 8 @ 135, 225, 315. Crowded today, couldn’t get to pullups; no warmup was mistake. No heavy dumbbells is a problem.
OG, ^all the better for those one arm pullups in your future.
Thursday 7/7 legs & biceps
Warmup, then squats 3 x 8 @ 135, 225, 275; front squats 1 x 8 @ 135, 2 x 8 @ 155; hack squats 3 x 10 @ 225, 315,405; dumbbell curls 3 x 6 @ 45, 60, 65; rope cable curls 3 x 8 @ 120, 150, 150. This on 5 hours of sleep.
OG, it’s all skillful seasoning; not that hot junk. My first wife mastered that, but my new, midwestern wife–who I remain crazy about–hasn’t a clue.
Friday 7/8 chest & triceps
warmup, then flat bench 1 x 10 @ 135, 1 x 5 @ 225, 1x3 @ 225; dumbbell incline bench 3 x 8 @ 55, 65, 75; upper chest machine 2 x 8 @ 135, 180, 1 x 6 @ 180, 1 x 4 half reps @ 230; pec deck 3 x 8 @ 100, 120, 120; tricep overhead cable extensions 3 x 8 @ 120, 130, 150; really great tricep machine sort of like preacher bench but with different arm placement 3 x 8 @ 100. I used the same setting as Marine who just finished there.