Hello Brothers & Sisters;
Tuesday: Chest Day
I completed 4-6 sets per exercise and 4-15 reps (or more until failure) with some super sets, cluster sets and drop sets on the following exercises:
- Flat Bench Press - stayed with sets at up to 375 Lbs.
- Hammer Strength Iso Lateral Incline Bench - up to 3 plates per side (6 total)
- Cable Cross-Overs - up to 65 Lbs. per side (completed individually)
- Machine Peck Deck Flyes - up to stack (300 Lbs.)
Wednesday: Back Day
I completed 4-6 sets per exercise and 4-15 reps (or more until failure) with some drop set, cluster sets and super sets on the following exercises:
- Lat Pulldowns - up to stack (260 Lbs.)
- Seated Cable Low Rows - up to stack (260 Lbs.)
- Seated Lat Pullover Machine - up to stack (230 Lbs.) plus 25 lbs. extra plate added
- One Arm Iso-Lateral High Rows - up to 4 plates per side
- Standing Machine Shrugs - up to 5 plates per side(10 total)
Thursday: Rest / Cardio Day
I completed 30 minutes of cardio.
Friday: Shoulder & Upper Abs focus
I completed 4-6 sets per exercise and 4-15 reps (or more until failure) with some drop sets and super sets on the following exercises:
- Iso-lateral Shoulder Press - up to 4 plates (8 total)
- Lateral Machine Shoulder Raises - up to stack (110 Lbs.)
- Dumbbell Shoulder Raises (front) - up to 50 Lbs. dumbbells
- Reverse Machine Flyes - stayed at 250 Lbs. for a better feel
- Fitness Ball Crunches - 30 x 6 (Upper Abs focus)
Saturday: Rest / Cardio Day
Life was busy - I rested and didn't do cardio.
Sunday (yesterday): Arms & Lower Abs Focus
I completed supersets and drop sets last night with 4-6 sets per exercise and 6-15 reps (or more until failure) on the following:
- French Press - up to stack 210 Lbs. + 45 lb. plate attached
- EZ Bar Curls - stayed at 120 with high reps (due to sore bicep and forearm still)
- Tricep Pushdowns - up to stack 210 Lbs. + 1 x 45 lb. plate attached
- Concentrations Curls - stayed at only 30 Lbs. with high reps & more mind/muscle connection (due to sore bicep & forearm)
- Dips - Bodyweight until failure (approx. 25 x 2)
- Incline Leg Raises 25 x 4
Coming Soon - Today (Monday): Leg Day (should have been a Rest / Cardio Day but I had to switch and take that on Saturday)
Will report back after the mission is complete - no lives (or plates) will be spared.
Thank you,
OD