1-28-16 push day 5x3 OHP 5x5 Incline press 7x4 close grip bench (speed work) Then some shoulder accessory work and a little bit of triceps. Great workout today!
WORKOUT THU. 1/28/16 3X25 DIPS 3x10 PULL UPS 3X10 INCLINE CHEST PRESS 3x10 DECLINE CHEST PRESS 3X10 CHEST FLYS 3X10 CABLE CROSSOVERS 3X10 SEATED TRICEP PUSHDOWNS 3X10 TRICEP DUMBBELL OVERHEAD PRESS 3X10 SEATED DIP MACHINE 3X25 HACK SQUAT CALVE RAISES
Felt good being back in the gym today. Hammy gave me a little problem but still able to push through. Hammer rows x3, wide grip pull downs x3, Reverse grip pull downs x 3, Seated long cable rows (low) x3, (all progressive weight). Incline dumbbell curl x 3 (progressive), preacher curls x3 (progressive), Behind Head Cable Curl x3 (progressive) hammer Curls x3 (progressive) Finished off with 25 minutes in the sauna.
WORKOUT FRI. 1/29/16 3X25 DIPS 3x15 SEATED ROWS 3X10 REVERSE SEATED FLYS 3x10 DIVERGING LAT PULLDOWNS 3X10 SHRUGS 3X10 PREACHER CURLS 3X10 HAMMER CURL MACHINE 3X10 BARBELL CURLS 3X10 ALTERNATE CURL MACHINE 3X10 HYPER CABLE CURLS 3X25 HACK SQUAT CALVE RAISES
WORKOUT SAT. 1/30/16 3X25 DIPS 3x15 CHEST PRESS 3X15 DECLINE CHEST PRESS 3x15 CHEST FLYS 3X10 PULLUPS 3X10 SEATED LATERAL RAISES 3X10 REVERSE FLYS 3X10 UPRIGHT CABLE ROW 3X10 SHOULDER PRESS 3X25 HACK SQUAT CALVE RAISES
