Sorry I havent posted my last few workouts , I'm about to ! It's just been a hectic week and boy do I hate school right now lol! So anyway , here are my last 3 workouts.
Monday - Bench
warm up
pull aparts -100
push ups - 30
work
bench - 115 8x3
2 board 115 5x5
close grip 95 3x8
accessories
lat pull downs - 3x20
row machine - 4x10
db flies - 3x15
abs
Wed - Squat
warm up
stretching with bands
pull aparts -100
work
close stance squat - 230 8x3
High bar olympic squats - 180 5x5
goodmornings - 115 3x8
accessories
Frankenstein walks - 3x 1min
ghr - 5x10
db lunges - 3x15 each leg
Friday - Bench accessory day
warm up
pull aparts - 100
stretching with bands
work
barbell overhead press - 85 5x5
buffalo bar bench - 115 4x6
bamboo bar - 55 3x15
accessories
bd rows - 3x15
db side raises 3x20
bicep hammer curls - 3x30
skull crushers - 3x15
band pull downs - 100
Tomorrow i will be deadlifting ... gonna hit a new 3 rep pr hopefully with 275 for 8 sets ! Whew!
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