01/20/19– DE bench
Warmup: band stuff
DE bench: +1 chain set after 135
135x10 (getting some extra volume here)
DE sets 10x3 emom 140 bar + chain (180 lockout)
Incline DB press: 3 min set x1 with 25s DB
X17 ( pecs, tris, anterior delts on fire)
35sx 12 x5 sets
DB SS front raise, side, bend over back fly
20/20/20 (holy hell im on fire)
Seated clean and press:
Cable row v handle plus red band:
DB hammer curls:
40x10 x4 sets
Lying leg raise hip thrust:
X10 x5 sets
Band pull aparts:
Done 89 minutes. Would have been faster but I spent 5-7 minutes looking for a kettle bell that apparently was stolen last week. I’m pissed someone stole my personal equipment from the school gym.
The workout was money. I raised the volume on the accessories this week and will progress the volume and or weights on it for one more week before lowering it in a 3-4 week cycle.
The timed sets are money. Big plus and a great addition to the routine.