Training Jan 02
Foam Rolling- 90 secs
Banded face pulls- 2x25
Bench 5/3/1 FSL- warmup then- 140x14, 125x5, 105x5
Incline bench- 135- 3x8
Machine Chest press- 45 each sidex8, 45+25
x16
Arnold Press- 25 for a 3x8, tried to do 40's and could only do 3
Lateral raises- 2x12 with 12 pound dumbbells, 20 pounds x8, 10 pounds x 10,8
Supersetted back work (lat pulldowns, db rows and rear delt flyes throughout the workout) did roughly 150 reps of back work in total. I was out of breathe and sweating throughout the workout and really upped my rest times towards the end. Entire workout took about 1 hour and 40 mins. Going to attempt to get the same workout done in under 1.5 hours in the upcoming weeks. Current weight is 215 at 5'10.
Banded face pulls- 2x25
Bench 5/3/1 FSL- warmup then- 140x14, 125x5, 105x5
Incline bench- 135- 3x8
Machine Chest press- 45 each sidex8, 45+25
x16
Arnold Press- 25 for a 3x8, tried to do 40's and could only do 3
Lateral raises- 2x12 with 12 pound dumbbells, 20 pounds x8, 10 pounds x 10,8
Supersetted back work (lat pulldowns, db rows and rear delt flyes throughout the workout) did roughly 150 reps of back work in total. I was out of breathe and sweating throughout the workout and really upped my rest times towards the end. Entire workout took about 1 hour and 40 mins. Going to attempt to get the same workout done in under 1.5 hours in the upcoming weeks. Current weight is 215 at 5'10.
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