Misc. right leg/knee: 10x10
Walking stairs/ 6 flights up & down.
(really milking this knee thing…)
Ab machine: 3x15
Pec deck+ rear: 3x15+15
DB laterals: 3x25
DB rear delt: 3x25
Single cable curls: 3x15
Machine curls: 3x15
Single leg extensions: 3x15 each.
Standing cable curls: 3x15
Worked fast, stayed pretty pumped up…felt good.
Cable fly: 5x15
Cable 1 arm Tri’s: 5x10 each.
DB mid-incline: 6x8 + 12rep drop finish.
Hammer BE machine: 5x10
Cable 1 arm Tri’s/misc. angles: 10x10 alternating.
DB 1 arm curls: 5x10 alternating
Pulldowns: 3x15/ 5x10
Seated leg press: 3x15
Extensions/ single leg: 3x15 each.
Seat leg press/ single leg: 3x15
Hammer pulldowns: 2x15/ 3x10
Seated rows: 4x10
Curl machine: 5x10
DB alternating curls: 5x25
Cable flys/ rear delt/ tri’s: 3x15 of each.
Mid-Inc. DB’s 4x15/ 4x15@ 55’s
Hammer BE machine: 6x8
1 arm Tri’s: 6x8 each.
DB rear delts: 4x15
DB laterals: 4x15
4 days off training, so I have a Pumping Party.
Seat leg press: 3x25
Seat ham curls: 3x25
Rope curls: same.
Bench + Tri’s press: 6x5 each.
High pulls: 3x10.
Power shrugs + high pulls: 5x3+3. That’s been awhile.
DB rear swings + curls: 3x15+15
Enjoy. I’m still six weeks out from my first run there this year. I am counting down the seconds.
Yup, we sure will. Food a couple shows and some blackjack- all in 4 days.
Cable flys + rear delts: 4x15+15
1 arm Tri’s: 4x10
Pulldowns: 5x8, hard.
Pushdowns: same and same.
ABduct machine: 4x15
Band pullaparts: 3x50
Meant to do lower body, but too crowded and low-ish energy= didn’t eat much at work.
Single leg/ leg press: 5x15 alternating.
Pec deck: 4x15
Rear delt flys: 4x15
Swiss ball crunch: 4x15
Decline DB’s: 4x15
Seat calf: 4x20
DB curls: 8x10 alternating, 1 arm at a time
OHP w/bar: 3x15…just to see how it felt.
Seated leg press + calf: 6x10+10
DB press: 2x25
Seat leg press/ 1 leg: 3x10 alternating
1 leg extensions: 5x10 alternating
Hammer Inc. 3x15/ 3x10
Pulldowns + pushdowns: 3x10+10/ 20+20 drop sets.
Vegas Pumps complete- be there by noon tomorrow.
Thanks- we did.
I was ‘touched’ by a Blue Man- wait, what??
One of them stared at me…then came towards me and reached out and rubbed my head while they messed around in the audience.
I’m glad you made it out alive. I’ve had a number of close calls, which is the reason we keep going back. I never get tired of it.
Alive and well…albeit lazy.
11 days off training= back at it today.
3 weeks out from my next trip
Upper cable stuff: 3x30
Lying hams: 2x15/ 3x10
Cable flys + Tri’s: 4x15+10 each arm.
Leg extensions: 3x25
Leg press machine: 4x15/ Meadows single leg=4x8+holds…hard pump after that.
EZ bar Tri’s+ curls: 3x15+15
DB tri’s + curls: 2x15+15/ 1x25+25…also with the pumps.
Bent rows/ RDL’s/ Pulls: 4x3 warm-ups.
Rack pulls/below knee: 4x3 then,
10x3@ 315, 60 sec. rest.
10x1@ 365, same.
Hang leg raise: 3x10…nevermind.
Rope pushdowns: 5x10.
Rope overheads: 5x10
Rope curls: 5x10
1 cable curls: 5x10…worked tri’s and bi’s pretty quick.
Seat rows: 5x10