Today I warmed up for 2 sets @135lbs
5 x 5 @ 225lbs
165 lbs repped out for 20!
160lbs for 10 reps, and 2 sets of 225lbs for 5 reps
135lbs for 10 , and 2 sets of 225lbs for 5 reps
3 sets of 10 @ 30lbs
3 sets of 35 reps with 15lbs
I started out the same as last week with Bent over bar bell rows
5 x 5 @185lbs
Seated close grip rows
3 sets of 5 @180lbs and 2 sets of 5 @ 200lbs
Weighted lower back extensions
5 x 5 @ 45lbs (plate)
Weighted pull ups
4 sets of 5 @50lbs and last set no weights untill fail, and I surprisingly got 21!
5 x 5 @ 50lbs
3 sets of 20 @ 55lbs ( dumb bells)
I’ll also be doing about 170 crunches before I go to bed. Tomorrow’s a cardio or off day.
Today both of my friends I usually go to the gym with didn’t go Soo.. I worked out at home. But just because I worked out at home doesn’t mean I didn’t get a great workout. I have a set of dumbbells with 4 10lb plates, 4 5lb plates, and 4 2 1/2lb plates.
Thats all you will need for this workout, you and your dumbbells!
10×10 (100 reps remember!!) @ 60lbs . That was a killer and its 82 degrees here with no ac.
3 sets of 10 at 30lbs.
Weighted Calf raises
3 sets of 10 @ 50lbs.
Foot up Split Squats
3 sets of 10 @ 30lbs.
For my Abs I did
136 Crunches Thanks to an Ipod Touch app Crunch fu!
and I also did planks for 60 seconds, rested 60, planks 80 seconds, rest 80, planks 100 seconds DONE!!
All in all it was a great workout and I feel like I lost 10lbs because of this heat!
Tomorrows Chest day, I cant wait.
See you all tomorrow.