Monday, September 27, 2021
Week of 09/27/2021
For Saturday I did this "B" workout:
Squats 150x5, 130x8, 115x10
Lunges 20x5, 15x5, 10x5 (these are still not in great form so I'll stay on this weight until it's good)
Incline Bench 120x5, 100x10, 80x12
Shoulder press 70x10, 60x8, 50x10
Lateral raises 25x5, 20x8, 15x12, 12x20 (better on the lower weight yet still staying at this weight next workout)
Tricep Pulldowns 65x15, 50x18, 40x15 (I did this on a straight bar and was like, "why did I stay at this weight?" Then I tried the the rope and figure out why.) wit the rope 65x3. I'll have to pay attention to this in the future.
Here's what I intend to lift this week.
Tuesday A
-
Deads 195x , 175x , 155 x
Ham curls 85x5, 70x , 60x (staying here, because the 85 was hard last time)
Seated Rows 110x5, 95x , 85x
Lat Pull downs 110x5, 95x , 80x , 65x
Back ext 185x , 165x , 145x
Curls 30x , 25x , 20x , 15x , 12x
Thursday B -
Squats 155x5, 135x , 115x
Lunges 20x5, 15x , 10x
Incline Bench 125x5, 105x , 85x
Shoulder press 80x , 70x , 60x
Lateral raises 25x5, 20x , 15x , 12x
Tricep
Pulldowns 65x , 50x , 40x if on rope otherwise 70, 55, 45
Saturday A
-
Deads 200x , 180x , 160x
Ham curls 85x5, 70x , 60x (plus 5 if Tuesday feels ok)
Seated Rows 115x5, 100x , 90x
Lat Pull downs 110x5, 95x , 80x , 65x (or plus 5 if Tuesday feels ok)
Back ext 190x5, 170x , 150x
Curls 35x5, 30x , 25x , 20x , 15x (unless Tuesday feels bad)
KEEP GRINDING!!!
