Friday’s Workout

Chest and Back:

  • Incline Press* (160 lbs), 3 sets x 7 reps
  • Chin-ups (BW=154 lbs + 35 lbs), 3 sets x 7 reps
  • Weighted Dips (BW=154 lbs + 100 lbs), 2 sets x 12 reps
  • Barbell Row (165 lbs), 3 sets x 7 reps
  • Push-ups, 3 sets x 40 reps
  • Barbell Shrugs (210 lbs), 2 sets x 12 reps

Shoulders:

  • Shoulder Press (105 lbs), 3 sets x 7 reps
  • Side Lateral Raises (30 lbs), 2 sets x 12 reps
  • Front Lateral Raises (20 lbs), 2 sets x 12 reps

Comments:

* The incline press felt harder then the last time. I could only do 2 sets of 6 reps and one set of 5. However, the reps I performed today were done with a spotter and in strict form. I recall doing this exercise the last time arching my back, bouncing the bar off my chest, and not locking out my elbows which are all forms of cheating.

Thursday’s Workout

Legs:

  • Deadlift (205 lbs), 3 sets x 7 reps
  • Squats (205 lbs), 3 sets x 5 reps

Calves:

  • Standing Barbell Calf Raises, (205 lbs), 3 sets x 25 reps
  • Standing One Legged Calf Raises, 2 x 70 reps

Abs:

  • Hanging Leg Raises, 2 sets x 15 reps
  • Lying Leg Raises, 3 sets x 85 reps