11/6/18

Biceps

DB Curls

40 x 12 x 2

45 x 10 x 2

Standing Preacher Bar Curls

125 x 15 x 4

Seated Concentration Curls

45 x 12 x 4

Seated Incline Skullcrushers

125 x 15 x 5

Cable Pushdowns

100 reps

Single Arm DB Press

45 x Failure x 4 sets

Thats it for today. This was my second arm workout of the week. One is a bit heavier, and the other more for a pump.

11/7/18

Competition Bench

Warm Ups

275 x 6 x 4 sets

295 x 3 x 3 sets

315 x 3 x 2 sets

335 x 2

Close Grip

245 x 21

275 x 16

Tricep DB French Press

45 x 20 x 4 sets

Incline DB Press

100 x 15 x 3 sets

Tricep Pressdowns

100 reps

Lat Pulldowns

100 reps

11/8/18

For those of you wondering about my Knee Rehab there is nothing fancy to it. I warm up walking on the treadmill, or Eliptical this is usually 5-10 minutes to warm the joint. Stationary Bike x 15 minutes varying the seat height to change the movement of the knee.

Leg Press 135 x 10 x 5 sets, 185 x 10 x 5 sets, 225 x 1 set to failure

Step Ups x 20 x 4 sets

Squats

275 x 20 x 4 sets

Forward Leans (Partial Lunge Movement) x 10 x 3

RDL’s x 10 x 4 sets

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