Training Roundup: 200 Squats, Recovering and Back Work

That picture of that red lifting belt is necessary because I needed it to finish my squats this week. I came nowhere near the 240Ib*15 I barbell squatted last week.

I was fighting a virus last week which continued this week but I was slowly recovering as my appetite returned. However, my weight dropped down to 182Ib (checked Friday) from 185Ib (taken last Thursday).

My primary goal: reduce body fat, under 12%.

Monday Training: 

  • Incline Bench:
    • 5*8
      • Worked up to 135Ib*8 on the last few sets.
      • We paused an inch off the chest on the last rep for 5 sec
  • DB Flat Bench 1 1/4
    • 4*10*30-40Ib
  • Tricep Pushdowns w/3 sec negative
    • 4*15
      • These will bust you up!
  • KB renegade row + pushup
    • 3*6*each
    • I was still having some balance issues from being sick so I lowered the weight on these.
  • Rolling Triceps
    • 3*12-15
  • Finisher
    • Prowler work
    • Completely busted after this.

Wednesday Training: BB Squat:

  • 1*30
  • 1*20
  • 8*15
  • 1*30
    • 200 total. Last week was 185 total reps.
  • KB swings
    • 3*25
  • Hanging leg raises
    • 3*15

Friday Training:

  • Pullups: max reps*5 rounds
    • they went like this: 17, 12, 10, 8, 7. Not bad.
  • Seated Band Rows: 5*20
  • BB curls: 5*10
  • Kroc Rows: 1*20, 2*10
  • Banded KBs: up and down
  • SA Band Pulldown: 2*20
  • BB curls: 28 rep method-
    • 7*Fast
    • 7*Slow
    • 7*top 1/2
    • 7*bottom 1/2

 

 

 

 

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Miguel

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