Biros' Road to Leanness

Tuesday

Hitting chest today. Let’s get it

Incline dbs
35s x 20
50s x 15
85s x 8
85s x 12
95s x 8
90s x 7

Good sets and reps here. My shoulder def isn’t 100% but got some good reps still.

Flat db press
65s x 8
95s x 10
110s x 10 let’s go
Gunna give the big girls a chance today even after all the reps
120s x 6 the last one was a struggle

Db pull overs starting abs too
75 x 12
90 x 10
90 x 10

Low cable flys
24 x 12
25.5 x 12
27.5 x 14 or 15

1 Like

Thursday

Didn’t get in yesterday. Got to the parking lot and was feeling so fucking nauseous and sick I went home lol. Let’s fuckin get it today. Back and bis

Lat pull downs to warm up & then to BB rows
120 x 12
120 x 12
120 x 12

Bent over rows
135 x 6
185 x 6
225 x 10 or 12
225 x 6

Chest support db rows
55s x 15
65s x 11
65s x 10

Pull ups
Narrow x 5 1/2
Wide x 2 1/2 fuck man struggling today
Narrow x 5 1/2 again
Narrow x 3 1/2 the wide ones are killin me today

Moving onto bicep

Reg curls
30s x 15
35s x 7 left these at the bottom holding palms up. Holyyy

Hammer curls
35s x 10 or 11
35s x 8

Finishing with cardio. Good back day, bad bicep day.

Friday

I got about 30 mins. Better than nothing. Hitting some squats to start and then moving fast. Quick rests periods

Squats
Bar x 12
135 x 10
135 x 8
225 x 12
275 x 8

Leg press and starting abs
5 pps x 15
5 pps x 10
5 pps x 12

Leg ext
130 x 13
145 x 14
160 x 7

Out of time