Monday
Press
125 x 5
145 x 5
Db shoulder press
60 x 10
3 sets
HS side delts & Lat pulldown
25 x 10------------120 x 10
3 sets
Y,T,I’s & Band pull aparts
12 x 60-------band x 20
3 sets
Tuesday
Power Cleans
95 x 10
135 x 3
Deads
275 x 5
305 x 5
335 x 1 super tired today
hanging leg raises
Bw x 10
2 sets
super tired today, decided to go punch the bag for a bit.
Wednesday
Bench
185 x 5
205 x 5
DB Press
70 x 10
3 sets
HS Incline & Rows
55 x 12-------90 x 10
Chins & Dips/Pushups
Bw x 10—Bw x 20
3 sets
Friday
Squat
245 x 4
front squat
135 x 10
3 sets
leg ext
70 x 20
3 sets
arms for a few sets
Monday
Press
125 x 3
140 x 3
155 x 3
Smith machine press
115 x 10
3 sets
HS lateral raise & Lat pulldown
25 x 10--------------120 x 10
3 sets
Y,T,I’s & Pullaparts
12 x 60----band x 12
Tuesday
Power cleans
95 x 5
115 x 1
135 x 1
3 sets
Deads
275 x 3
315 x 3
355 x 3 rough set, no chalk, hands were slipping
Hanging leg raises
bw x 20
3 sets
Ab twists & Leg Curls
bw x 10-----25 x 10
3 sets
Monday
Press week 3
135 x 5
145 x 3
165 x 1
Db shoulder press
60 x 10
3 sets
HS lateral raise & Tbar row
25 x 10--------------90 x 10
3 sets
Y,T,I’s & band pullaparts
12 x 60------band x 15
3 sets
Old Man! I’m calling you out! putting more time into Facebook than posting your workouts!
lets go! haha
Tuesday
Power clean
135 x 1
3 sets
Deads
275 x 5
315 x 3
375 x 1
hanging leg raises
bw x 20
3 sets
back ext & situps
bw x 20-----bw x 20
3 sets
Wednesday
Bench
190 x 5
205 x 3
225 x 1
db press
70 x 10
3 sets
HS incline & Lat pulldown
55 x 10-------120 x 10
3 sets
dips/pushups & Chinups
bw x 20----------bw x 10-15
3 sets
Friday
Squats
205 x 5
230 x 3
260 x 1
F.squat
135 x 5
155 x 3
175 x 2
2 sets
Leg Ext
70 x 20
3 sets
Cable curls & Tricep Ext
70 x 15---------70 x 15
4 sets
DB curls & Single arm Ext
35 x 15-----40 x 10
4 sets
wow your looking lean Clint, I’m off to do this big talk tonight, some lady talked me into doing my life story at an event, she’s a life coach, she’s also hot. Anyway I’ll be back on track tomorrow when this is done
Oh and we will talk about tattoo ; o
Monday
press
105 x 5
130 x 5
155 x 5
db shoulder press
60 x 10
3 sets
HS lateral raises & lat pull down
25 x 10---------------120 x 10
3 sets
Y,T,I’s & band pull apart
12 x 60-----12-15 reps
Tuesday
power clean
95 x 5
2 sets
135 x 1
Deads
290 x 5
300 x 5
340 x 5
hanging leg raises & twists
bw x 20
3 sets
back ext & Situps
bw x 20-----bw x 10
3 sets
Wednesday
Bench
185 x 5
205 x 5
DB press
75 x 10
3 sets
HS incline & Row
45 x 10--------90 x 10
3 sets
dips/push ups & Chins
bw x 20-----------bw x 10-12
3 sets
Oct 24----Deadlift Week one
Deads
135x20
225x10
315x5
365x5
375x11
DB Row ( strict Rhyno style )
75x3x20
Pulldown ( seperate handles, strict, and upright )
150x 3x15
Big Finish
DB shrugs----upright curlgrip cable row —rear lat machine—BOR
75x25------------100x20---------------------------95x30---------------135x30
2 Xs through circuit, and out
Alright Boy I’m going to get back to posting best I can, the new gym has me hopping, but I’m sure I can find a couple min. Later !
Oct 25 – Bench week one
Bench
135x20
225x10
245x5
265x10
DB incline
100x11
90x9
80x14
Dips
me +90x11
me+45x13
me x19
Big finish
low to hiigh CC----machine bench---- TRX push ups----- Push ups
3 Xs a bunch
Oct 27 – Squat week one
Squat
135x20
225x10
245x5
275x12
Leg ext -------------------------Leg press
110x20----------------------------6pltsx30
110x20---------------------------6pltsx30
Leg curl-----------------hyper ext---------------knee to elbows
80x20-------------------mex25--------------------mex18
80x20--------------------mex20--------------------mex15
80x20---------------------mex20---------------------mex15
Alright if I post todays shoulder workout that will be a whole weeks worth of workout, lol, it’s been awhile since then.
Also all of above lifts are done by just me, I mean no belts, wraps straps, whatever just little ol me. Later !
Friday
Squats week 1
185 x 5
210 x 5
240 x 5
front squats
135 x 3
155 x 3
175 x 3
leg ext
70 x 10
3 sets
arm circuit
cable curls and tricep pressdowns
db curls and overhead ext