The Journey Continues.......

[SilentSavage0523]

Warmup
10 min liss
Med ball alt pushups 3x6

Bench
4x12

Incline db bench
4x12

Decline db bench
4x12

Db curls
3x10

Bar dips
3x10

Db shrugs
3x10

Cardio circuit
1500m row
1.86 mile run
7.45 mile bike

 

[SilentSavage0523]

Ohp
4x12
Ss with
Upright row
4x12

Prone incline bb rows
3x10

Db rows
4x12

Standing db ohp
3x10

Wide grip pulldown
3x10

And then straight to rugby practice so no cardio at the gym

 

[SilentSavage0523]

Leg press
3x10

Overhead db lunges
3x10

Single leg calf raises
3x10

Front squats
4x12

Db empty cans
3x10

 

[SilentSavage0523]

Bench press
4x12

Cable flys
3x10

Ez bar pullover and press
3x10

Db ohp
4x12

Lateral and side raises
3x10

Bench dips
3x10

Behind the neck pulldown
3x10

 

[SilentSavage0523]

Squat
4x12
3 Sets of singles working up 1 heavy single with wraps( tried them for the first time. Holy **** that sucks)but I kinda liked it lol
Ss with
Banded kb deadlifts
7 sets of 10

Split belt squat
3x10

Deadlift
4x12

Hamstring cable curls
3x10
Ss with
Wall squats
3x10 sec

Calf press
3x10

Really enjoyed the banded deadlifts. Most likely will throwing that in several times a week just for hip strength and explosiveness

 

[SilentSavage0523]

Bench
4x12
3 sets of double with slingshot to overload

Incline db bench
4x12

Decline db bench
4x12

Db curls
3x10

Jm press
3x10

Db shrugs
3x10

Cable rear delt flys
3x15

 

[SilentSavage0523]

Ohp
4x12
Ss with
Banded kb deadlifts
4x12

Upright row
4x12

Prone incline bb rows
3x10

Db rows
4x12

Standing db ohp
3x10

Wide grip pulldown
3x10

Burpee to landmine clean and press
3x5

 

[SilentSavage0523]

Finally able to get back in the gym

Bench press
3x5
3x12

Cable flys
3x10

Ez bar pullovers and press
3x10

Behind the neck press
5x5

Db ohp
3x12

Lat and front raises
3x10

Dips
3x10

Behind the neck pulldown
3x10

 

[SilentSavage0523]

Squats
4x12
Ss with
4 sets of 8 banded kb deadlifts
Then
Worked up to heavy low bar double in squats

Leg ext
3x10

Deadlifts
4x12
Then worked up to heavy double

Leg curls
3x10

Calf press
3x10

 

[SilentSavage0523]

Forgot to add this little guy in there.
315 plus 80 in chains for tree

https://www.instagram.com/p/BmI392NHdIJ/?utm_********ig_share_sheet&igsh****1326tvju2jy38

 

[SilentSavage0523]

Bench
3x12
3x5

Incline bench
4x12

Decline bench
4x12

Curls
3x10

Heavy pushdowns
3x10

Bb shrugs
3x10

 

[SilentSavage0523]

Ohp
4x12

Upright rows
4x12

Prone bb rows
3x10

Bb rows
4x12

Standing db ohp
3x10

Wide grip pulldown
3x10

 

[SilentSavage0523]

Bench press
5 sets of 4

Incline db
5x10

Close grip decline bench
4x10
Ss with
Barbell curls
4x10

Over head tri ext
Ss with hammer curls
3x12

Shrugs
4x10

 

[SilentSavage0523]

Ohp
5 sets of 4

Upright row
5x10

Prone barbell rows
5x10

Db rows
4x10

Wide grip pulldown
3x12

Rear delt cable flys
3x12

 

[SilentSavage0523]

Deadlifts
5 sets of 4

Good mornings
5x10

Bb rows
5x10

Calf raises
3x12

Db empty cans
4x10

 

[SilentSavage0523]

Barbell floor press
5 sets of 4

Cable crossovers
5x10

Ez bar pullovers and press
3x12

Db ohp
5x10

Front to side raises
3x12

Behind the neck pulldown
4x10

 

[Studhorse]

Forgot to add this little guy in there.
315 plus 80 in chains for tree

https://www.instagram.com/p/BmI392NHdIJ/?utm_********ig_share_sheet&igsh****1326tvju2jy38

Nice work!

 

[SilentSavage0523]

Squats
5 sets of 4

Belt squats
5x10

Leg ext
Ss with
Leg curls
4x10

Calf raises
3x12

 

[SilentSavage0523]

Bench press
5 sets of 4

Incline db bench
5x10

Incline close grip
3x12

Bb curls
4x10

Tricep ext
4x10

Shrugs
3x12

 

[SilentSavage0523]

Ohp
5 sets of 4

Upright rows
5x10

Lying bb rows
5x10

Db Rows
3x12

Wide grip pulldown
4x10

 

[SilentSavage0523]

Deadlifts
5 sets of 4

Back raises
5x10

Calf raises
4x10

Bb rows
5x10

Snatch grip high pulls
3x12

 

[SilentSavage0523]

Floor presses
5 sets of 4

Behind the neck ohp
4 sets of 8

Close grip incline bench
3 sets of 8

Seated db ohp
Ss with
Tate press
3 sets of 8

Hammer strength incline chest
4 sets of 15

Tricep pushdowns
4 sets of 15

Cable flys
4 sets of 15

Rear delt cable flys
3 sets of 20

 

[SilentSavage0523]

From here forward I am moving into a push pull legs rotation but each day for a couple weeks I am gonna start each day with couple sets of legs

Today was heavy squats
Working up to 2 sets of heavy doubles

Bench
5 sets of 4
2 sets of 8 with chains

Incline db flys
4x12
Ss
Lateral raises
4x8

Overhead tricep ext
4x12
Ss with
Ez bar front raises
4x12