Cycle 1 Period 22, OHP
Triples week
BW: (01/03) 205.7
206.0 (12/25)
204.8 (12/13)
Calories yesterday: 3220 / 3166
246 P / 432 C / 68 F
Sleep: 7:05
Calories planned today: 3166
- 7 day averages: 2912 cals, 231 P
Birddogs upon waking
Thoracic openers:
x10
Warmup, 1 sets:
- External rotations
- Internal rotations
- Facepulls
- Banded lat pulls (to body)
- Lat pushdowns
- Tricep pushdowns
- Scap pull-ups
Supraspinatus raises:
-Full can
-Empty can
Dips
FS only x 10
Pull-ups
1/2 - 1 set
x 10
- Shoulder stretches
- Overandbacks
- Pullaparts
OHP:
45x10
75, x5, 5
90 x5
105x5
120x3
OHP Work sets:
+ Lat press downs
140 x3
155 x 3
140 x 4
(3x) 120 x N + can raises
N= 5, 5, 6
Rear Delt DB flys
3 sets
Superset A, 3 sets:
1. Lateral raise
2. Chest supported Delt fly, prone grip
+ Y raises
3. Rope Facepulls
Superset B, 3 sets:
1. Rope Facepulls
2. Arm circles
Notes:
Back to work today.
Dog walk later. Let’s eat.
Triples week
BW: (01/03) 205.7
206.0 (12/25)
204.8 (12/13)
Calories yesterday: 3220 / 3166
246 P / 432 C / 68 F
Sleep: 7:05
Calories planned today: 3166
- 7 day averages: 2912 cals, 231 P
Birddogs upon waking
Thoracic openers:
x10
Warmup, 1 sets:
- External rotations
- Internal rotations
- Facepulls
- Banded lat pulls (to body)
- Lat pushdowns
- Tricep pushdowns
- Scap pull-ups
Supraspinatus raises:
-Full can
-Empty can
Dips
FS only x 10
Pull-ups
1/2 - 1 set
x 10
- Shoulder stretches
- Overandbacks
- Pullaparts
OHP:
45x10
75, x5, 5
90 x5
105x5
120x3
OHP Work sets:
+ Lat press downs
140 x3
155 x 3
140 x 4
(3x) 120 x N + can raises
N= 5, 5, 6
Rear Delt DB flys
3 sets
Superset A, 3 sets:
1. Lateral raise
2. Chest supported Delt fly, prone grip
+ Y raises
3. Rope Facepulls
Superset B, 3 sets:
1. Rope Facepulls
2. Arm circles
Notes:
Back to work today.
Dog walk later. Let’s eat.