monday, oct 29
first workout breaking in my new inzer forever belt. felt really supported and just plain solid during the presses. really good energy and focus overall today.
shoulders / biceps
standing press 3x3 @ 135 (belted)
seated db press 3x8 @ 60s
db lateral raise 3x12 @ 25s
barbell curl 3x8 @ 85
db preacher curl 3x12 @ 25s
band pullapart 3x20 @ red
tuesday, oct 30
belt felt good but dug in a bit. energy level started out good but sputtered out by the third exercise.
back / abs
deadlift 3x3 @ 365 (belted)
chinup 3x8 @ bw (missed a couple on the last set)
incline cable row 3x10 @ 150
good morning 3x12 @ 115
kneeling rope pulldown 3x15 @ 90
hanging leg raise 3x12 @ bw
thursday, nov 1
energy level was good throughout though lower back and lats were still sore. broke in my new adidas powerlift trainers.
chest / triceps
bench press 3x3 @ 205
incline db bench 3x8 @ 70s
pec deck 3x12 @ 75
band facepull 3x20 @ red
cable pressdown 3x12 @ 120
lying extension 3x12 @ 60
friday, nov 2
meh workout… (1) knee was bugging, (2) energy was gone after the first working set of squats, (3) belt felt a little awkward.
legs / abs
squat 3x3 @ 245 (belted)
leg press 3x10 @ 450
leg curl 3x10 @ 90
seated calf raise 3x12 @ 115
hanging leg raise 3x12 @ bw
jacob’s ladder 3 @ 1 min
sunday, nov 4
working out on the weekend is so much better.
shoulders / biceps
standing press 4x3 @ 135 (belted)
seated db press 3x10 @ 60s (missed tenth rep on last set)
db lateral raise 3x12 @ 25s
barbell curl 3x8 @ 85
db preacher curl 3x10 @ 30s
band pullapart 3x20 @ red
monday, nov 5
couple days late recording…
back / abs
deadlift 4x3 @ 365 (belted)
chinup 3x8 @ bw
incline cable row 3x10 @ 155
good morning 3x12 @ 115
kneeling rope pulldown 3x12 @ 105
hanging leg raise 3x12 @ bw
wednesday, oct 7
starting to get sick. also out of town until sunday so may not be able to lift until then.
chest / triceps
bench press 4x3 @ 205
incline db bench 3x10 @ 70s
pec deck 3x10 @ 105
band facepull 3x20 @ red
cable pressdown 3x12 @ 125
lying extension 3x12 @ 60
sunday, nov 11
good weekend workout though right knee was bugging out a bit.
legs / abs
squat 4x3 @ 245 (belted)
leg press 3x10 @ 450
leg curl 3x12 @ 90
seated calf raise 3x12 @ 135
hanging leg raise 3x12 @ bw
jacob’s ladder 3 @ 1 min
monday, nov 11
meh.
shoulders / biceps
standing press 5x3 @ 135 (belted)
seated db press 3x10 @ 60s
db lateral raise 3x12 @ 25s
barbell curl 3x10 @ 85
db preacher curl 3x12 @ 30s
band pullapart 3x20 @ red
wednesday, nov 14
dropping the volume on deads moving forward…
back / abs
deadlift 3x3 @ 365 (belted)
chinup 3x8 @ bw
incline cable row 3x8 @ 160
hyperextension 3x12 @ bw
kneeling rope pulldown 3x12 @ 120
hanging leg raise 3x12 @ bw