Thursday Core and Sat ME Bench
Thursday Core
Warm up
Trap Bar DL
5 x bar
5 x 140
5 x 230
3 x 320
3 x 3 x 280 These didn't go as planned. I am much stronger than the #'s listed. The bar I chose had handles that spun and my grip is seriously compromised from all of the surgeries etc. Probably should've strapped up.
DB Swings
3 x 12 x 40 ea
Stand Abs
4 x 20
Alt db curl
4 x 8 x 40’s
Sat ME Bench
2 Board Press
? x bar
? x 135
5 x 185
5 x 225
5 x 275
2 x 315
Add 2 board
1 x 345
2 x 1 x 365 Felt like a ton and tough to lock out.
Rack Lock outs
5 x 225
5 x 315
5 x 365
5 x 405
3 x 425 These went amazingly well considering how poorly I did a couple of weeks ago. Hoping this is a taste of good things to come.
Push downs
A bunch
Seated WG Low Rows
5 x 8
Rev Pec Deck
5 x 12
Sus Push Up
5 x 10
Good session. Nice to feel like progress is being made. Weight is also coming off a bit at a time. Hope to be under 270 in a couple of weeks. Have put on some lean mass and not certain just how far I want to drop.
Maranatha
God Bless.
Warm up
Trap Bar DL
5 x bar
5 x 140
5 x 230
3 x 320
3 x 3 x 280 These didn't go as planned. I am much stronger than the #'s listed. The bar I chose had handles that spun and my grip is seriously compromised from all of the surgeries etc. Probably should've strapped up.
DB Swings
3 x 12 x 40 ea
Stand Abs
4 x 20
Alt db curl
4 x 8 x 40’s
Sat ME Bench
2 Board Press
? x bar
? x 135
5 x 185
5 x 225
5 x 275
2 x 315
Add 2 board
1 x 345
2 x 1 x 365 Felt like a ton and tough to lock out.
Rack Lock outs
5 x 225
5 x 315
5 x 365
5 x 405
3 x 425 These went amazingly well considering how poorly I did a couple of weeks ago. Hoping this is a taste of good things to come.
Push downs
A bunch
Seated WG Low Rows
5 x 8
Rev Pec Deck
5 x 12
Sus Push Up
5 x 10
Good session. Nice to feel like progress is being made. Weight is also coming off a bit at a time. Hope to be under 270 in a couple of weeks. Have put on some lean mass and not certain just how far I want to drop.
Maranatha
God Bless.
posted by Stump at 12:20 PM
2 Comments:
Hey stump Your deffinetly on the right track just remember to keep up the progress and dont do the same thing everyweek, that includes your other workouts too. USE STRAPS! dont push it with your wrists I need you to give me alift off Bro. Ha ha I know you already know all of this I just wanted to help and maybe sound like I know something. ;p Seroiously though stump dont get discouraged and make small victories they add up over time.
Thanks for the positive words Brett. Very much appreciated. You are correct in your assessments. I just need to practice what I know and what I preach.
Thanks again for the positive kick in the butt.
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