Tag Archives: weight loss

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”

Wednesday May 9th — bench press (heavy load)

Warm up: EZ bar bentover rows: 4 x 25, 20 lbs One handed overhead triceps extension: 4 x 25, 5 lbs  chin ups (assisted): 4 x 25, 150 lbs  Workout: Barbell bench press: 5 x 2-4 (80%-90%), 5 x 95 lbs, 5 x 100 lbs, 5 x 110 lbs         — BarbellContinue reading “Wednesday May 9th — bench press (heavy load)”

Tuesday May 8th — Squats & Conventional deadlifts (speed)

Warm up:   EZ-Bar goodmorning 4 x 25, 20 lbs lying leg curl: 4 x 25 EZ Bar hip thruster: 4 x 25, 20 lbs Workout: Conventional deadlift: 9 x 3-6, 180 lbs (60% 1RM)          — Deficit deadlift: 5 x 3-6, 180 lbs Barbell back squat (low bar, wide stance): 9Continue reading “Tuesday May 8th — Squats & Conventional deadlifts (speed)”

Bench Day

I plan on writing more post that don’t always revolve around my workouts, but I have to get back on a schedule for blogging again, so bare with me until I get myself organized. Today’s workout consisted of the bench press, overall a good workout.  Warm Up: DB chest press: 4 x 25, 20lbs AssistedContinue reading “Bench Day”