Monday

Current Weight: 182-183lbs

(weight x sets x reps)

Upper Body Main

  • Bench Press
    • Warm-up
      • 135 x 2 x 8
      • 185 x 2 x 5
      • 225 x 2 x 5
    • Main Set
      • 245 x 2 x 3
      • 275 x 2 x 3
      • 295 x 1 x 6 (forced reps)
      • 225 x 2 x 5,6 (forced reps drop set)
      • 135 x 1 x 5 (forced reps drop set)
  • Incline Dumbbell Press
    • 60 x 4 x 8, 8, 6, 7
  • Single Arm Dumbbell Rows
    • 100 x 3 x 8
  • Hammer Curls
    • 45 x 3 x 8
  • Front Squats (light)
    • 135 x 3 x 5
    • Just trying to test my how my hip flexor feels and my mobility with the movement. By the end of the last set, hip flexor was definitely sore, so still got to take it easy with it.
  • Dips
    • 3 x 10
  • Ab Roller
    • 3 x 8
Wednesday

Lower Body Main

  • Leg Press
    • 293 x 2 x 8
    • 383 x 2 x 5
    • 473 x 2 x 5
    • 563 x 2 x 5
    • 613 x 5 x 5
    • 563 x 1 x 5
    • 473 x 1 x 8
    • 383 x 1 x 8
  • Dumbbell Lunges
    • 55 x 3 x 5 (alternate each leg for 1 rep)
  • Overhead Dumbbell lunges
    • 55 x 1 x 5
    • 65 x 2 x 5
  • Dumbbell Snatch
    • 65 x 1 x 3 (each arm)
    • 75 x 1 x  3
    • 85 x 3 x 1
  • Standing Cable Twists
    • 45 x 4 x 5 (5 reps each side)
  • Light Circuit (chin-ups/dips)
    • 3 rounds of 10/10
Thursday

Hypertrophy Day

  • Bench Press
    • 135 x 2 x 8
    • 185 x 2 x 5
    • 225 x 5 x 8, 6, 8, 7, 5
    • 135 x 1 x 10 (drop set)
  • Incline Bench Press
    • 135 x 5 x 10
  • Dumbbell Shoulder Press
    • 60 x 3 x 8, 6, 5
  • Overhead Dumbbell Extensions
    • 60 x 3 x 8, 6, 7
  • Hammer Curls
    • 45 x 3 x 5
  • Standing Cable Twists
    • 45 x 3 x 8 (each side)
  • Dips
    • 3 x 10
  • Ab Roller
    • 3 x 10
Saturday

Lower Body Main

  • Leg Press
    • 298 x 2 x 8
    • 388 x 1 x 5
    • 478 x 2 x 5
    • 568 x 1 x 5
    • 638 x 2 x 5
    • 658 x 5 x 5
    • 568 x 3 x 8 (drop set)
    • 388 x 1 x 8 (drop set)
  • Dumbbell Lunges
    • 55 x 1 x 5 (5 reps each leg)
    • 65 x 3 x 5 (5 reps each leg)
  • Light Circuit: Chin-ups/dips
    • 3 rounds of 15/10
  • Standing Cable Twists
    • 45 x 3 x 8 (8 twists left and right side)
  • Ab Roller
    • 3 x 8
Sunday

Maintenance

  • Circuit: Body squats/chin-ups/push-ups
    • 4 Rounds of 25/10/25

That’s it folks. I definitely I’m getting stronger and my hip flexor is doing much better, but not completely healed yet. The same goes for my back, in that I think I may be suffering from a bulging or herniated disk since I have signs of sciatica (numbness along my left butt even down to my big left toe). Anyway, my goal numbers are coming soon so stay tuned!

Thanks for stopping by, please subscribe if not already, and comment below if you want. Until next time, be strong and be you!

(Photo Credit)

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