Prime Fitness Plate Loaded Incline Press
140/15, 140/10, 140/10, 140/10
Plate Loaded Seated Pushdown
180/10, 180/10, 180/10
Smith Machine Incline Press
185/8, 185/7, 185/7
Cardio.
Wednesday, March 28, 2018
Tuesday, March 27, 2018
Light Back
Plate Loaded Lat PD: 180/15, 200/10, 200/10
Prime Extreme Row Machine: 160/10, 160/10, 160/10
Concentration Curls: 30's/10 each, 30's/10 each to 20's/10 each (drop set)
Planks: 2:00
Cardio.
Prime Extreme Row Machine: 160/10, 160/10, 160/10
Concentration Curls: 30's/10 each, 30's/10 each to 20's/10 each (drop set)
Planks: 2:00
Cardio.
Monday, March 26, 2018
531 Light Week
Overhead Press
65/5, 95/5, 115/5
Jeffersons
155/5, 205/5, 245/5
Super Deadlift- Low Handles
155/5, 205/5, 245/5
Incline DB Press
45's/5, 55's/5, 65's/5
Pull Ups
5
Chin Ups
5
Pull Ups
5
Cardio
65/5, 95/5, 115/5
Jeffersons
155/5, 205/5, 245/5
Super Deadlift- Low Handles
155/5, 205/5, 245/5
Incline DB Press
45's/5, 55's/5, 65's/5
Pull Ups
5
Chin Ups
5
Pull Ups
5
Cardio
Thursday, March 22, 2018
Super Deadlift- Low Handles
Super Deadlift Bar- Low Handles (531, Month 1, Week 3)
Plug in Weight: 410
135/10, 135/10, 225/5, 275/3
310/5, 355/3, 391/3 (531 PR)
391/3 was tough, but felt good.
Plate Loaded Seated Curl Machine
70/12, 70/10, 70/10
Planks & Cardio to finish.
Next week is the scheduled light week for 531. I might do all of the 531 exercises in one day, and then use the other days for supplemental stuff/abs/cardio.
Plug in Weight: 410
135/10, 135/10, 225/5, 275/3
310/5, 355/3, 391/3 (531 PR)
391/3 was tough, but felt good.
Plate Loaded Seated Curl Machine
70/12, 70/10, 70/10
Planks & Cardio to finish.
Next week is the scheduled light week for 531. I might do all of the 531 exercises in one day, and then use the other days for supplemental stuff/abs/cardio.
Wednesday, March 21, 2018
Chest
Incline DB Press
55's/12, 65's/10, 75's/5, 90's/5, 90's/5, 90's/5 (that's the most volume I've done with 90's in a long time)
Prime Fitness Plate Loaded Incline Press
160/9, 170/5, 170/6, 170/6, 180/5
Double Pulley Pushdowns
110/20, 110/15, 110/11
HIIT cardio
55's/12, 65's/10, 75's/5, 90's/5, 90's/5, 90's/5 (that's the most volume I've done with 90's in a long time)
Prime Fitness Plate Loaded Incline Press
160/9, 170/5, 170/6, 170/6, 180/5
Double Pulley Pushdowns
110/20, 110/15, 110/11
HIIT cardio
Tuesday, March 20, 2018
Jeffersons & Back
Jeffersons (531, Month 1, Week 3)
Plug in Weight: 405
155/10, 155/10, 245/5
305/5, 345/3, 386/2 (531 PR)
Prime Extreme Row Machine: 160/10, 180/8, 180/9, 200/7, 200/7
Plate Loaded Lat PD: 230/6, 230/6, 230/6, 180/15
Planks: 1:30, 1:00, 1:00
* Poor sleep last night, so definitely a good workout!
Plug in Weight: 405
155/10, 155/10, 245/5
305/5, 345/3, 386/2 (531 PR)
Prime Extreme Row Machine: 160/10, 180/8, 180/9, 200/7, 200/7
Plate Loaded Lat PD: 230/6, 230/6, 230/6, 180/15
Planks: 1:30, 1:00, 1:00
* Poor sleep last night, so definitely a good workout!
Monday, March 19, 2018
Shoulders
I actually did cardio first because all 6 of the racks were taken. Never saw that before, but that's what happened. I was concerned that I would use too much energy doing cardio, so instead of running, I walked hills.
Overhead Press (531, Month 1, Week 3)
Plug in Weight: 180
45/15, 45/10, 95/5
135/5, 155/3, 170/2 (155/3 felt heavy, so I was concerned about being able to do even 1 at 170. So, I'll take 170/2 and be happy.
DB Shoulder Press
70's/8, 75's/5, 80's/4
Front & Lateral Raise Supersets
50/10 front, 20/10 each side
55/10 front, 20/10 each side
Finished up with a plank just for fun.
See ya tomorrow.
Overhead Press (531, Month 1, Week 3)
Plug in Weight: 180
45/15, 45/10, 95/5
135/5, 155/3, 170/2 (155/3 felt heavy, so I was concerned about being able to do even 1 at 170. So, I'll take 170/2 and be happy.
DB Shoulder Press
70's/8, 75's/5, 80's/4
Front & Lateral Raise Supersets
50/10 front, 20/10 each side
55/10 front, 20/10 each side
Finished up with a plank just for fun.
See ya tomorrow.
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