Back to it. No more excuses.
Press
2×5 @ 45 (1 chin)
65×5 (1 chin)
95×5 (3 chins)
110×5 (3 chins)
125×8 (3 chins)
Adding in some chin ups to start building volume. I suck at chin ups, so I need to do more of them. True of lots of things.
Pulldown (neutral grip)
100×8
110×8
120×8
130×8
140×8
150×6
Face Pull (Light Band)
3×12
Hammer curls
2×10 @ 30
No cardio – forgot my shoes and my orthodics, and several days of pain wasn’t going to be worth it.
Press
2×5 @ 45
65×5
95×1
105×3
120×3
135×6
Pulldown
4×8 @ 160
Face Pull
6×10
Hammer Curl
2×12 @ 30
20 mins bike
This may look familiar, repeating 5 week.
Press
2×5 @ 45
65×5
90×5
120×5
125×8
Misloaded the second work set which probably cost me a rep on the last set.
Pulldown
4×8 @ 150
Face Pull
4×15 @ 100
Hammer Curlz
3×10 @ 30
Day 1!
Press
2×8 @ 45
65×5
95×5
110×5
125×9
Pulldown
4×8 @ 150
Face Pull
4×15 @ 100
Hammer Curlz
3×10 @ 20
20 mins treadmill.
Squat
45×5
95×5
135×5
3×5 @ 185
Easy. Form pretty solid.
Press
45×5
65×5
95×5
105×5
Deadlift
135×5
225×5
Pullup
1×5
20 mins treadmill.
Bench Press
45×5
95×5
135×3
195×3
220×3
250×5
Incline DB press
3×15 @ 50
Barbell row
3×15 @ 135
Press
45×5
65×5
95×3
125×3
140×3
160×6
Neutral grip pullup
5,4,4,4,4,3,3,3 (30 in 8 sets)
Face Pull
3×15 @ 60
Pressdown
4×10 @ 60
Hammer curl
3×15 @ 30
Back to it!
Press
2×5 @ 45
65×5
95×3
115×5
135×5
150×6
Chins
1 set of 6
8 sets of 3
Face Pull
3×15 @ 50
Pressdown
2×10 @ 50
Hammer curls
2×10 @ 30
Took a nice long walk this am, so no cardio.
Press
45×5
65×5
95×3
130×3
145×3
165×5 (PR)
Pulldowns
4 sets of something
Facepull
5×10 @ 80
Pressdown
2×10 @ 70
Happy with the PR. Felt pretty strong.
The new Flex must have come out with some new ab routine, there were 5 skinny guys doing different ab shit in the way of the chin bars, I just wanted to get out, so I did pulldowns. Whatever.
Thought for the day: If you are taking advice from the guy doing 1/4 squats on the Smith machine, you kinda deserve what you get.
Press
45×5
65×5
95×3
120×5
135×5
155×8 (PR)
Pullups (neutral grip)
5,5,4,4,4,3
(25 in 6 sets, not my best work.)
Face Pull
3×15 @ 70
Pressdown
3×8 @ 70
10 minutes treadmill @ 145bpm, 10 minutes bike @ 145bpm.
Pretty happy to bust out a PR, not happy with the pullups but it’s been a couple of weeks, so they’ll come back.
Windy Recycling Day 