Saturday, September 26, 2015

W/E 9/26

3rd week done!  5-3-1 week and it was pretty good!  Definitely skipping the deload week this week and pushing through.  Just getting used to the routine and adjusting.

Day 1
BB Squat
3 warms, 110/5, 125/3, 140/4  should have got more on this.  Shooting for 10 on all last sets next week.
Front squats:
2 warms, 45/2  these are getting easy!
Leg curls:
2 warms, 40/12, 12
Leg ext:
40/15 x 5
abs :
3x15

Day 2
Bench Press
3 warms, 80/5, 90/3, 100/6
Incline DB press
2 warms, 32/10, 10
DB flys:
1 warm, 28/10, 10
Tri ext:
1 warm, 24/10, 28/10
Tri pushdown:
1 warm 40/10, 10

Day 3
Deads:
3 warms, 90/5, 100/3, 115/10
One arm rows:
19/15 x 5
Wide Grip PD
2 warms, 65/12, 12
Low cable row:
60/15 x 5

Day 4
Military Press
3 warms, 45/5, 50/3, 55/10
side laterals:
2 warms, 15/12, 12
Face pulls:
2 warms, 40/10, 10
EZ bar curls:
2 warms, 40/12, 12
Hammer curls:
10/12, 15/12, 19/12, 12

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