and this dog has been livin’ it up…
weight = 187lbs -Been eating crap carbs and drinking too much the past couple of days.
Warm up: Mobility Complex - concentrating on the depth of the OH squats
DB lunges: 2x36lbs 3x10 ea leg alternating
Up 2.5 lbs and they had me staggering at the end.
RDL dead lift: 185lbs 3x10
stayed at 185 and still had a little difficulty with my grip. Must add grip work to the end of this program
Double leg calf raise (using barbell from deadlift): 185lbs 10/10/10
Chins: 7/5/3/3/2
If I can’t add reps to the sets, I’ll add sets!
Shoulder rehab circuit: Scap push 10/ scap pull10/ stab ball pushup 10/ pushup hold 30s, 20s circuit x 2
RRL 10/ DB ext Rot 10lbx10 / DB L-Lateral raise 10lbx10
circuit x2 up to 10lbs
DB bench press; 53lbs 10/10/9
Kept the weight but didn’t make all 3 sets
DB shoulder press: 31lbs 10/10/10
got those - add 2.5 lbs next time
DB Hammer curl: 31lbs 10/10/10
got those - add 2.5 lbs next time
Chair Dips feet resting on stool (above hand level): 25lbs plate 10/10/10
Ab & Back work
Plate Pinch 2 - 10lb plates 60 sec on the right hand and 55 sec on the left must try more weight
The boy has punked out on me today and thursday. Well it was his birthday (14) on Friday and he has been partying with his friends since Friday evening. That’s the source of all the crap carbs I’ve been eating (potato chips, corn chips, cake & cookies).