Friday, May 15, 2015

A. Bench – 3 x 5-8 (double progression)

113 lbs, 113 lbs, and 113 lbs (2712 lbs)

B. Dips – 3 x 5-8 (add weight or scale as needed to hit rep range)

6-4-3…my dips are disappearing…where are they?!?

***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.

C. SUPERSET x 3 sets:

Incline DB Flies – 3 x 10-12 heavy
Rest 10-15 seconds, then SUPERSET with:
Incline DB Bench – 3 x 6-8 reps heavy
Rest 2 min

For the DB Flies, did all sets with 12 reps at 25 lbs (900 lbs)
For the DB bench, used 40 lbs and did 7-6-4 reps (680 lbs)

D. DB Skull Crushers (with 2 dumbbells) – Reps 15-12-10-8 (increasing weight)
https://www.youtube.com/watch?v=ir5PsbniVSc

15 lbs (15), 15 lbs (12), 20 lbs (10), and 20 lbs (8) (Total Volume 765 lbs)

E. Push-ups (decline, clapping, dynamic, parallette etc…) – 3 x max reps (goal 8-12 reps)

8-7-6 on the parallette’s

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