Wednesday June 5 2024
@ugfreak
I will be posting a double update on this one so I can keep current with my workout updates.
One thing I am very proud of that was unexpected last night, typically I do cable rows, last night I decided I will do bent over smith machine rows.
I did not think I'd be strong with them since I haven't done them in months. I ended up hitting 305lbs@2x5 I did working sets on my way to 305, everything was going up so smooth for 10-12 reps I said let's try it see what happens.
Back is getting stronger and I feel all the forearm work I've been doing is increasing my grip strength.
I also increased my working weight and number of reps for rack pulls.
Leg volume is coming along nicely as well, was able to push more reps and sets last Sunday, overall legs are getting stronger.
Enjoy the update everyone!
Wixx
Wide Gripe Rack Pulls
5x10@320lbs
1x6@400lbs
Bent over row
1x12@230lbs
1x12@240lbs
1x12@250lbs
1x10@275lbs
2x5@305lbs
Machine Lat Pulldown
4x12@195lbs
Machine One Arm Row
1x10@205lbs
2x12@175lbs
DB Concentration Curls
1x15@20lbs
1x12@25lbs
1x10@30lbs
Alternating Dumbbell Curls
1x15@20lbs
1x12@25lbs
1x10@30lbs
Machine Preacher Curl
1x12@135lbs
1x10@105lbs
1x15@95lbs
One Arm Cable Curl
2x15@20lbs
Barbell Reverse Wrist Curl
2x20@40lbs
1x20@30lbs
DB Wrist Curls
2x20@15lbs
1x20@20lbs
Cardio
Incline 4.5
Speed 3.3
Distance 3.20 miles
Calories burned 370
Duration 60 minutes
This workout is for last Sunday with my leg day.
Thighs, Calves, Abs (Duration 70- 80 Minutes) Workout Three
All compound movements are preformed on a smith machine.
Back Squat
1x15@235lbs
1x12@245lbs
1x12@255lbs
1x12@275lbs
1x12@320lbs
1x12@375lbs
1x10@400lbs
Leg Press
1X20@810lbs
1x15@810lbs
1x10@810lbs
Lying Leg Curl
2x12@150lbs
3x5@165lbs
Leg Extension
3X12@190lbs
Standing Calf Raises
3x10 ( holding 35lb DB)
Seated Calf Press ( utilizing leg press machine) 3x12@195lbs
( legs pretty much shot at this point, so I did what I could for my last movement of calf work.)
