Shifted Priorities log

1540-

5 pull ups
55lb x6 BTN lat pulldown

Cable rows: (65lb x10) x3
50lb shoulder shrugs x21
8 dips with 10lb weight.

(85lb shoulder press x10)x3

Bench: (115lb x5) x2, (125lb x5) x2

25lb curls x5, each side.
35lb x20 tricep extensions
Flyes

Stretches.
 
1545-5 pull ups x3
70lb x6 BTN lat pulldown

Cable rows: (70lb x7) x3

50lb shrugs x24

7 dips x15lb weight

(105lb shoulder press x7) x3

Bench: (105lb x7) x2, (125lb x5) x2

25lb curls x7 each arm
40lb x15 tricep extensions
Flyes
Stretches
 
1050-3 min walk
9 min jog
3 min walk

10 airsquats
(5 squats with only 45lb barbell) x3
10 squats x25

90lb leg press x15
130lb x10

Calf raises 100lb x30

2 min of box step ups

Stretches
 
1500-5 pull ups x3
85lb x5 BTN lat pulldown

Cable rows (75lb x7)x3

50lb shoulder shrugs x30

8 dips with 15lb weight

120lb shoulder press x5, 3

Bench
(105lb x7)x2
(125lb x5)x2
(145lb x3) x1

(20lb curls x5)x3,each
(40x10)x2 Triceps extensions
Flyes

Stretches
 
1600-5 pull ups x3
85lb x5 lat pulldown

Cable rows (80lb x7)x3

55lb shoulder shrugs x20

4 dips with 25lb weight

120lb shoulder press x5, 3

Bench
(115lb x7)x2
(125lb x5)x2
(145lb x4) x1. Failed on 4th.

(20lb curls x6)x3,each
(45x10)x2 Triceps extensions
Flyes

Stretches
 
1615-10 airsquats
(5 squats with 45) x4
10 squats with 10lb

105lb leg press x10
135lb x10
150lb x10

Calf raises 100lb x30

1 min of box step ups with 10lb in each arm

Stretches
 
1550-4 pull ups x4
85lb x6 lat pulldown

Cable rows (85lb x6)x3

55lb shoulder shrugs x24

5 dips with 25lb weight

120lb shoulder press x5, 3

Bench
(115lb x7)x2
(125lb x5)x2
(135lb x4) x1

(20lb curls x6)x3,each
(50x7)x3 Triceps extensions
Flyes

Stretches
 
1050-3 min walk
10 min run
5 min walk

10 airsquats
(5 squats with 55) x4
10 squats with 10lb

105lb leg press x10
135lb x10
150lb x10

Calf raises 100lb x50

90 sec box step ups with 10lb in each arm
Scifit stepone 3 min

Stretches
 
Today:
1600-Water aerobics.

1950-10 squats.

This is my fate on Tuesdays now I guess: Water aerobics.
 
1550-OHP
20lb dumbbell x5, each arm
45lb barbell x5
55lb x5
65lb x5

100lb shoulder press x5
120lb x5
140lb x5

Farmers walks. 25lb plates in each hand and walked for 1 min.

Messed around with heavy bag.

Stretches.

This week was quite busy with work, so couldn't hit gym as much as normal.

Goal is to hit the gym tomorrow for a jog and legs, and do a quick ab and push up session at home.
 
1100-4 min walk
8 min jog
(10 sec sprint, 20 sec walk) x4
4 min walk

Stationary bike
4 min

Stretches
 
Forgot Monday:
1410-22 push ups

1600-4 pull ups x4
90lb x6 lat pulldown

Cable rows (85lb x6)x3

55lb shoulder shrugs x27

5 dips with 25lb weight

55lb OHP x5

105lb shoulder press x5, 3

Bench
(115lb x7)x2
(125lb x5)x2
(135lb x3) x1

(20lb curls x6)x3,each
(50x5)x3 Triceps extensions
Flyes

25lb plate farmers walk, 60 sec

Stretches
 
1600-5 pull ups x3
90lb x6 lat pulldown

Cable rows (85lb x6)x3

50lb shoulder shrugs x30

5 dips with 25lb weight

55lb OHP x5
30lb dumbbell each arm x5

Bench
(115lb x7)x2
(125lb x5)x2
(135lb x3) x1

(25lb curls x5)x3,each
(50x5)x3 Triceps extensions
Flyes

30lb plate farmers walk, 30 sec

Stretches
 
1500-dodgeball
1600-5 pull ups x3
100lb x10 lat pulldown

(25lb curls x5)x3,each
(50x5)x3 Triceps extensions
Flyes
Full Stretches
 
1605-Deload week. Right arm was really sore today for some reason, so had to do less than what I wanted. Take the time for a deload I suppose.

4 pull ups x3
70lb x8 lat pulldown

Cable rows: (55lb x10) x2

30lb shoulder shrugs x15.

Iso-lat machines: Each 25lb x20, each arm. Incline press, decline press, high row.

(10lb curls x10) x3, each arm.
(20lb x20) tricep extensions
Wrist curls
Flyes

Stretches.
 
1615-3 pull ups x6
70lb rows x15
70lb total x30 shrugs

6 dips

55lb OHP x8

Bench
(115lb x5)x2
(135lb x5)x2

(15lb curls x10)x3,each
(30x30 Triceps extensions

25lb plate farmers walk, 30 sec

Stretches
 
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