update:
Did chest, shoulder and triceps tonight work out went pretty well considering I have had a cold on and off for about three weeks. so I am suffering a little in the strength department, but It should come back after I beat this cold.
If anybody wants to see my workout routine let me know.
weighed in at 214lbs tonight.
Monday: Chest, Shoulders, Triceps
Tuesday: Back
Wednesday or Saturday: Legs
Thursday: Bands Bench, Triceps, Biceps
Monday:
Bench:
1x11=135
1x8=225
1x6=280
1x4=315
Close grip bench:
1x5=275
Incline dumbell press:
1x10=75
1x9=90
1x6=100
standing Shoulder press:
1x10=45
1x10=65
1x10=85
1x10=105
weighted dips with 45lb plate:
3xFailure
Triceps extensions with dumbells:
1x10=35
2x10=40
Rotator cuff exercises:
Abs:
Hanging knee raises:
3x20
Cardio:
30 minutes