Wednesday, May 2, 2018
pull day
1 BB RDL
(95) 1x12
(105) 2x10
mTor activation set: (105) 1x6
2 Lat Pull Down D-bar
(100) 1x12
(120) 1x10
drop set: (120) 1x10 > (90) 1x10 > (75) 1x10
3 Seated Row v-grip
(100) 1x12, 1x11
rest/pause set: (100) 1x10, 1x6, 1x5
4 Alt. DB Hammer Curl
(25) 2x18
drop set: (30) 1x8 > (20) 1x20 > (15) 1x30
Friday, May 4, 2018
push day
1 Leg Press
(270) 2x10
rest/pause set: (270) 1x10, 1x6, 1x4
2 Incline DB Press
(90) 1x7, 1x8
rest/pause set: (90) 1x8, 1x4, 1x3
superset:
3a Front Raise
(45) 2x8
drop set: (45) 1x8 > (35) 1x8 > (25) 1x10
3b Calf Press
(210) 2x12
mTor set: (210) 1x6
4 Tricep Press Down
didn’t note weight/reps
Saturday, May 5, 2018
push day
1 T-bar Row chest supported
(70) 2x8
drop set: (75) 1x8 > (50) 1x8 > (25) 1x12
2 Deadlift
(185) 1x6
(205) 1x5
rest/pause set: (205) 1x6, 1x4, 1x3
3 Rear Cable Fly
(50) 1x10
(60) 1x10
mTor set: (60) 1x6
4 Cross Body Hammer Curl
(25) 1x16
(27.5) 1x12
drop set: (27.5) 1x12 > (22.5) 1x14 > (17.5) 1x24
Monday, May 7, 2018
push day
1 Leg Extension
(70) 2x15
drop set: (80) 1x14 > (65) 1x9 > (50) 1x6
2 Landmine Press singles
(10) 1x10, 1x12
drop set: (20) 1x8 > (10) 1x6 > (bar) 1x4
3 Tricep Overhead Rope
(20) 1x14, 1x15
rest/pause set: (20) 1x14, 1x8, 1x6
about 60 minutes
pork sirloin chop, roasted carrots, sauerkraut (very low cal. so I had 2 plates)
scallops, chow mein
ooey gooey brownies from scratch (i usually use a box mix)
pork sirloin chop (had to toss that 1 under-cooked piece on the right, fried rice, carrots, peas
banana oat cookies = oats, banana, whey, walnuts
more scallops. I love scallops.