Happy Friday! Today started off as one of those days I could've laid in the bed all day! Wasn't feeling the gym but I went anyways- needed to mentally overcome! Once I got going I was good to go!
Walk for 5 mins
Pull-ups/chin ups
w/ band x15
Bw x8, w/ band x12
left shoulder was hurting so I added the band
w/ band x15
w/ band x15, 15, 15
Wide Pulldowns
120x37 2min max reps
ISO wide rows
204x10
224x10
244x10
244x10, 224x10, 204x10
Dropped these down a bit today to really get that extra squeeze/control at the top
**had a guy-guessing he's new, come and watch asking questions about them. Even came and got me later on to watch him to see if he was doing them right**
Seated cable rows
120x30 2 min max reps
Cable curls (standing in center like cross overs)
15x10
17.5x10
20x10
22x10
25x7, 20x5, 15x10, 10x10
(Someone stole the small plates)
Preacher curls with Ez bar
50x26 2 min max reps
Squats
45x10
95x10
135x10
155x8
175x6
Deadlifts
135x10
155x10
185x8
205x8, 185x8, 155x8
Destroyer set
30x60, 20x30,15x15
Seated leg curls
70x12
110x38 2 min max reps
Leg extensions
130x42 2 min max reps
Abductor machine
170x20x3
Cardio 30 mins including Tababta on bike and then steady state on Cybex with heavy resistance/incline
I hope you all have a wonderful day!!
Walk for 5 mins
Pull-ups/chin ups
w/ band x15
Bw x8, w/ band x12
left shoulder was hurting so I added the band
w/ band x15
w/ band x15, 15, 15
Wide Pulldowns
120x37 2min max reps
ISO wide rows
204x10
224x10
244x10
244x10, 224x10, 204x10
Dropped these down a bit today to really get that extra squeeze/control at the top
**had a guy-guessing he's new, come and watch asking questions about them. Even came and got me later on to watch him to see if he was doing them right**
Seated cable rows
120x30 2 min max reps
Cable curls (standing in center like cross overs)
15x10
17.5x10
20x10
22x10
25x7, 20x5, 15x10, 10x10
(Someone stole the small plates)
Preacher curls with Ez bar
50x26 2 min max reps
Squats
45x10
95x10
135x10
155x8
175x6
Deadlifts
135x10
155x10
185x8
205x8, 185x8, 155x8
Destroyer set
30x60, 20x30,15x15
Seated leg curls
70x12
110x38 2 min max reps
Leg extensions
130x42 2 min max reps
Abductor machine
170x20x3
Cardio 30 mins including Tababta on bike and then steady state on Cybex with heavy resistance/incline
I hope you all have a wonderful day!!