Tag Archives: weight lifting

Bench day (heavy)

Warm Up: Rear delt machine: 4 x 25, 10 lbs bicep machine: 4 x 25, 20 lbs DB triceps kickback: 4 x 25. 5 lbs Workout: Barbell bench press: 5 x 2-3 (80% 1RM) 95 lbs wide grip barbell bench press: 5 x 8-10, 70 lbs close grip barbell bench press: 5 x 8-10, 70Continue reading “Bench day (heavy)”

Do More —

I could have very well stopped and been complacent with reps, after progressing but instead I decided, to DO MORE because I CAN. Why be complacent if I want results.    Today’s workout reminded me, I can do it and I will do it.    Warm up:   Leg press: 4 x 25, 60 lbsContinue reading “Do More —”

May 15th Sumos & Squats

Speed and explosiveness   Warm Up:   Linear leg press: 4 x 25, 118 lbs (platform only) Kettlebell swings: 4 x 25, 12 lbs front box jumps: 4 x 25 Workout: Sumo deadlift: 9 x 3-6, 125 lbs (55% 1RM) Barbell back squat (low bar, wide stance): 9 x 3-6, 110 lbs (55% 1RM) BarbellContinue reading “May 15th Sumos & Squats”

Chest day gains

Warm up: DB bench press: 4 x 25, 20 lbs Band reverse fly: 4 x 25, green band band pull apart:  4 x 25, green band Workout: Barbell bench press: 9 x 3-6, 70 lbs (60% 1RM)         — Barbell bench press (wide): 5 x 3-6, 70 lbs        Continue reading “Chest day gains”

May 10th workout Heavy leg day gains

Warm up: DB goblet squats: 4 x 25, 10 lbs EZ Bar wide stance deadlifts: 4 x 25, 20 lbs EZ bar butt lifts: 4 x 25, 20 lbs  Workout: Conventional deadlift: 4 x 2-4, 4 x 240 lbs, 4 x 255 lbs, 4 x 270 lbs Barbell back squat (low bar, wide stance): 3Continue reading “May 10th workout Heavy leg day gains”