ZZtigerZZ81

explosive bench - 10/95, 10/95, 8/115
explosive incline - 10/95, 10/95, 10/115
DB bench - 10/60, 8/70 *1/80 & 8/65
flat fly - 12/40, 10/45, 8/50, 5/55
Incl DB bench (no rest) - 6/60, 6/55, 8/50, 8/45, 8/40, 8/35
Incl fly - 10/40, 8/45, 6/50, 3/55
Decl bench - 8/135, 6/135, 10/115
uneven push-up (to failure) - 20 ea, 12 ea

Abs
wtd core twist - 30/10 lbs, 30/10 lbs, 15/10 lbs
decline wtd crunch - 15/25 lbs, 10/25 lbs, 15/25 lbs
reverse abs - 12, 12

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ZZtigerZZ81

overhead squat - 10/95, 10/95, 8/95 (first time with this one and was a little shaky)
hack squat - 20/95, 12/115, 10/135
jump squat - 8/85, 9/85, 12/65
goblet - 3 sets 12/65
stairs - 5 sets of 4 stairs, 8 raises/25 lbs each
overhead BB lunge - 18/50, 20/50, 16/50
abductor - 20/70, 25/70, 10/100
adductor - 11/70, 10/70, 20/50

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ZZtigerZZ81

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My Log

ZZtigerZZ81

i took yesterday off

side-to-side pull-up - 12, 10, 8, 7
Arnold press - 10/35, 8/40, *5/45 & 10/25
BB press (behind head) - 10/65, 8/85, 5/105, 5/105
front raise - 20/15, 15/20, 10/25, 7/30
lateral raise - 20/10, 15/15, *7/20 & 15/10
bent over lat raise - 10/15, 10/20, 8/25, 15/10
DB shrug - 9/80, 6/90, 3/100, 20/55, 18/60
upright row (wide grip) - 10/50, 12/60, 10/70, 6/90
external rotation - 15/10, 18/10, 18/10

Cardio
12.5 minutes HIIT (20 secs 90% & 40 secs 30% intensity on Arc trainer)

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My Log

ZZtigerZZ81

uneven push-up - 20 ea, 12 ea, 15 ea
flat bench fly - 10/40, 8/45, 8/50, 12/35, 20/30
Incl bench fly - 15/30, 12/35, 10/40, 8/45, 6/50
decl bench BB - 12/115, 10/135, 5/155, 9/115
DB bench - 7/60, 6/65, 3/70, 10/50
DB incline - 9/45, 8/50, 5/55, 4/60
cable fly - 12/50, 12/50, 10/50

Abs
rev abs - 3 sets of 20
GHD - 3 sets of 25
plank walk - 2 sets of 10

30 mins cardio

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My Log

ZZtigerZZ81

Squat - 20/135, 15/225, 12/225, 8/295
Hack sq - 12/135, 6/185, 12/135, 12/135
Goblet - 12/70, 12/70, 12/70
DB Jump squat - 10/30ea, 9/30ea, 10/30ea
calf raise - 180 at body weight
lunge - 24/110, 50 & 60 at bodyweight
leg curl - 10/80, 10/80, 12/60
leg ext - 15/90, 20/75, 25/60

GHD sit-up - 20/10/10, 20/10/10 (regular and then ea side)

got an in-grown toenail cut out yesterday so i took the day off

arms

chin-up - 12, 10, 9
s/s with dips - 20, 18, 15
neutral pull-up - 10, 10, 10
s/s with tri-push-up - 12, 12, 12
BB curl - 12/50, 12/50, 12/50
s/s tri ext (lying and seated) - 8&8/20, 8&8/20, 8&7/20
rev BB curl - 10/50, 10/50, 10/50 (no thumb)
s/s with o-head DB tri ext - 18/55, 12/65, 8/75
hammer curl (hold arm parallel to ground) - 15/15, 3/30 & 3/25, 8/20, 5/20

ABS
GHD (front, left, right) - 20/5/5, 20/10/10
core twist - 15/10lbs, 15/10lbs

Cardio
arc trainer - 15 minutes HIIT 40 secs @ 30% and 20 secs @ 90%

Toe kind of stopped me from doing more cardio...may skip back tomorrow and do shoulders if it still hurts.

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My Log

ZZtigerZZ81

romanian deadlift - 18/135, 10/185, 8/205, 5/225
standing good morning - 15/95, 15/115, 10/135, 10/135
pull-up - 4 sets of 8
BB row - 15/95, 10/115, 7/135, 12/95
T-bar row (+ sled weight) - 10/55, 6/80, 6/80
DB row - 6ea/75, 8ea/65, 12ea/50
face pull - 12/120, 12/130, 10/140
pull down - 25/75, 15/90, 12/105 (behind head; very wide grip)

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My Log

ZZtigerZZ81

front raise - 20/15, 12/20, 10/25, 10/10 (hold last set parallel to ground)
lateral raise - 15/15, 10/20, 6/25, 10/10 (hold last set parallel to ground)
bent over lat raise - 15/15, 12/20, 6/25, 15/10
arnold press - 12/30, 7/40, 2/50, 12/25
upright row - 12/70, 10/80, 6/90
side-to-side pull-up - 8, 8, 8
BB press (behind head) - 10/95, 6/115, 4/115, 8/95
DB shrug - 8/80, 18/55, 8/80, 22/55
external rotation - 10/10, 10/15, 10/20

Abs
GHD - 15, 28, 30
cable crunch - 40/125, 30/125, 40/125

Cardio
20 min

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ZZtigerZZ81

warm-up exercises:
10 split squats, 10 sit-ups, 10 push-ups, 10 overhead squats, 10 good mornings
stretch
repeat
sprint .25 miles

5 rounds to fatigue
55 lb DB press - 17, 12, 8, 8, 6
pull-ups (kipping, strict, and regular) - 10, 6, 6, 5, 7

no rest at all until done

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ZZtigerZZ81

I did chest again because i felt like it...no real rhyme or reason

Uneven push-up - 15 ea, 12 ea
Incline fly - 12/40, 12/40, 10/50
Incline bench - 6/55, 8/55, 5/60
Flat DB bench - 8/60, 8/60, 1/70, 12/45
Flat DB fly - 8/45, 8/45, 12/40
Explosive bench - 8/95, 10/95, 10/95, 12/85
Cable fly - 12/50, 12/50, 13/50

Abs
GHD (reg & ea side) - 20/8/8, 20/10/10, 20/8/8 (no rest)
DB twist - 8ea/25 lbs, 8ea/25lbs
rev abs - 18, 15
starter blocks - 35, 15

Cardio
15 mins HIIT (40/20)

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My Log