Hi Guys!
Forgot to post yesterday I was so tired after my lifts, I grabbed my chicken dinner walked the dog then went straight to bed.
Same Letters are supersets.
Mobility Exercises from before.(I have a lacrosse ball which helps with the rolling.
A1) Incline Barbell press 125lb(2sets of 2 Reps) 125lb(2sets of 4 reps) +
A2) Wall Hip Flexor Mobs 3sets of 8/side
B1) Neutral Grip DB Bench press 45 lbs 3sets of 8 reps. +
B2) Towel Pull Ups
C1) Standing 1 arm cable rows(use the cable cross machine.) 35, 45, 60, 60. 4 sets of 10/side
C3) 1 leg elevated push ups 3 sets of 5/side. +
I will have ot add a band around my back to increase resistance.
D1) Supine no Money w/band 2 sets of 3 reps with 10s iso at end range of each rep
D2) Quadreped chin tucks 2 sets of 5 reps.
Notes:
Those towel pull ups were so hard. My back strength realy needs to be better.
Anything with a Plus I need to increase the weight next week. Anything with a Minus my form was bad or poor.
I just bought some nice bands from rogue fitness. Really great website that has alot of great items. Bought wrist straps and resistance bands.
I am always so sore! But my mobility is so much better. I am so much more flexible I can place my hands on the floor! and I am a dude. really happy about this flexibility and I feel so much better.
Weight: 163lbs
My weight has dropped rapidly as I am completely on top of my diet and exercise. i just need to show up everyday. The chugging of a large iced black coffe before I lift really helps!
I'll post again today for my Thursday lifts.(leg day with front squats!) hopefully I can handle it.