My Final Semester of Grad School

Page 3 of 3 First 123

  1. 10/25: ME Lower

    Sump Deads: 315x5, 365x3, 385x3, 405x3, 415x3
    BB Lunges: 135x12, 135x12, 135x12
    Hypers: BW+45x15, BW+90x15, BW+135x15

    DC Stretches
    M.Ed. Ex Phys



  2. 10/26: Rep Upper, Core, Cardio

    Foam Roll
    Pre-Hab

    Incline DB Press: 80x12, 90x10
    Pullups/Facepulls: 10/175x15, 10/175x15, 10 (DC Stretch after 10th rep)/175x15
    DB Shoulder Press: 70x12, 80x8 (PR)
    Pressdowns/Standing Cable Crunches: 190x15/100x15, 190x15/100x15, 190x15/115x15
    Overhead DB Ex: 30x15 (DC Stretch at bottom after 15th rep)
    Side Laterals: 25x20

    DC Stretch
    Pec
    Anterior Delt
    Unilateral Lat Stretch

    Cardio
    25 mins treadmill

    Solid session, but the AC joint is starting to act up again. It doesn't bother me during the vertical pressing, but all chest presses bother it to some degree. I've been icing it 2x a day in addition to lowering the volume lately, but it still looks like some time off is in my future.
    M.Ed. Ex Phys

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  3. 10/28: Dynamic Lower, Core, Cardio

    Pre-Hab
    Mobility
    Dynamic Warm-up

    Hassock Box Jumps: 27"x5, 40"x3, 40"x3, 40"x3
    DB Bulgarian Split Squats: 60x6, 70x6, 80x6
    GHR: 6, 6, 6
    Planks/Hanging Leg Raises: 30s/15, 30s/15

    DC Stretches

    Cardio

    Jump Rope
    Heavy Bag
    Jump Rope
    M.Ed. Ex Phys


  4. 10/29: ME Upper

    Pre-Hab
    Foam Roll

    Pullups/Dips: BW+25x5/BW+25x12, BW+25x5/BW+25x12, BW+30x5/BW+30x12
    Incline DB Press/Incline Scapula Adductions: 50x20/50x15, 60x15/60x15
    DB Rows: 130x15, 150x15
    Hammer Curls: 65x10
    Side Laterals: 30x15

    DC Stretches
    M.Ed. Ex Phys


  5. 11/1: ME Lower, Core

    Piriformis Pre-Hab
    Foam Roll

    Deads: 385x5, 405x3, 425x3
    BB Lunges: 135x12, 155x12, 175x12
    Hypers: BW+45x15, BW+90x15, BW+135x15
    Standing Cable Crunches: 100x15, 100x15, 100x15

    DC Stretches
    M.Ed. Ex Phys

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