Blog Archives

203- The Deload Week..

Main lift today is the press:

Warm up- 5×21/5×21/5×21
Actual-5×21/5×25/5×31

Keep in mind, you have to know where I was at last week, to understand the weights this week. Everyone benefits from the down week. Even if you feel the weight is so light, blah, blah, blah.. To continue to see your gains, you have to add in deloading weeks! Don’t worry, you won’t lose muscle! They will thank you for it!

Hammers-5×10@10 lbs
Preachers-5×10@15lbs
Presses-5×10@21lbs
Tricep dips- 5×15
Close grip pull ups- 5,4,3,3

Quick and effective.

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Days 307 And 306!

Gosh, time is flying right by! I’m on a 2 day cycle of work right now, hence my not blogging for 2 days.

Anyway Wednesday (307)

Got outside and ran 3 miles again! Yes!

3.29 mile run

6.19 cycle

Leg Extensions- 3×12@35lbs

Supersetted With

Plie Squats- 3×15@ 25lbs

Lying Leg Lifts- 3×12 @35lbs

Supersetted With

Elevated Split Squats- 3×12 body weight only

Waking lunges- 4×20 @12lbs

Supersetted With

Farmer Walks- 4×36@12lbs (I did these last with no breaks in between)

Barbell Press- 3×12@55lbs

Supersetted With

Flys- 3×12@12lbs

DB Pullovers- 3×12 @15lbs (can go heavier I think)

Supersetted With

Push Ups- 3×10 body weight only

Thursday- Day 306

Rest Day.

Oh! I joined our local CSA. Just a small share option. I’m excited to see how it goes this Spring/Summer/Fall!!

HarsH ReaLiTy

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