I haven't worked out all week due to having LASIK surgery last weekend. No boot camp, no lifting, nothing. I was cleared to go back to the gym tonight, so I was very eager to get back. As far as my training goes, I'm sticking with boot camp and two days of lifting, but the lifting is going to be a little different. One day will essentially be what I did tonight, and the second day will consist of hex bar deads and rows with some assistance work thrown in here and there. I am going to scrap squats for the time being and increase the volume of deads by working a 10X10 program I read about.
Decline Bench Press
bar/40, 138/10, 158/10, 228/5, 228/5, 228/5
15 Degree Incline DB Press
50's/10, 60's/10, 70's/10, 80's/9
Hammer Strength Shoulder Press
90/10, 140/5, 180/11
Standing Cable Curls
60's/12, 60's/11, 60's/8
Triceps Cable Kickbacks
20/12 each arm, 25/10 each arm, 25/10 each arm
I finished up with some bicycle crunches.
No comments:
Post a Comment