Just posting the numbers from my past workouts since this week was hectic. Food poisoning switched up the order of my last wave of the routine, tried to avoid squatting movements lol. Took one day off since my dog and grandmom both had to go to hospitals. Feeling better now and will try to keep on top of things from now on.
8/23
Chest and Tri's
Flat DB: 3 warms, 110 x 6, x 6, x 5
Slight in. Db: 2 warms, 85's x 8, x 8
Flat bench: 1 warm, 225 x 8, 230 x 7 (drop set, 185 x 8, 145 x 7 )
Incline Fly: 55's x 10, x 10
Close press: 2 warms, 165 x 6, 175 x 6, x 5
Reverse pressdown: 1 warm, 67.5 x 11, 72.5 x 9, x 9
1 arm rope: 22.5 x 11, x 11
Ab work 4 sets
8/24
Back and Hams:
Pull ups: 4 sets
Barbell rows: 2 warms, 315 x 8, 345 x 7, 345 x 7
Rope pulldown: 1 warm, 190 x 8, x 8, x 8
Straight arm pulldown: 62.5 x 12, 67.5 x 11, 72.5 x 10
Stiff leg dead: 225 x 10, 255 x 10, x 10 (4 sec. negatives)
Db leg curl: 2 warms, 55 x 9, x 9, x 8
8/25
Delts and Biceps
Db press: 3 warms, 90's x 8, x 8, x 7
Cable laterals: 2 warms, 27.5 x 9, x 10
Rear delt DB: 1 warm, 45's x 11, x 11
ss with Upright row: 1 warm, 90 x 11, x 11
Hammer curl: 2 warms, 65's x 6, x 5, x 5
Close curl: 1 warm, 100 x 9, x 9, x 9
1 arm curl machine: 45 x 11, x 10
Ab work 4 sets
8/26
Chest and Tri's
Flat DB: 3 warms, 110 x 6, 115 x 6, x 5
Slight in. Db: 2 warms, 90's x 9, x 8
Flat bench: 1 warm, 225 x 8, 235 x 7 (drop set, 185 x 8, 145 x 7 )
Incline Fly: 60's x 10, x 10 (3 sec. negatives)
Close press: 2 warms, 185 x 6, x 6, x 5
Reverse pressdown: 1 warm, 67.5 x 11, 77.5 x 9, x 9
1 arm rope: 25 x 11, x 11
Ab work 4 sets
8/27
Back and Hams (sickness made me avoid squatting)
Pull-ups: 4 sets to failure
Barbell rows: 2 warms, 315 x 8, 350 x 6, x 6
Rope pulldown: 195 x 8, x 8, x 7 (3 sec. neg.)
Straight arm pulldown: 67.5 x 12, 72.5 x 10, 77.5 x 10
Db leg curl: 2 warms, 60 x 9, 65 x 8, x 8
Stiff leg dead: 225 x 11, 275 x 10, x 10 (4 sec. negatives)
10 mins cardio
8/28
Off day due to the hurricane and the gym being closed
Sunday, August 28, 2011
Monday, August 22, 2011
8/19 - 8/22
Solid workouts over the past few days, even though I was down the shore to visit with my grandfather. Good visit and he was in good spirits, so that made things much more enjoyable. Switched up the order of chest and quad days due to the lack of a heavy duty leg press at the shore gym. Still got in some great sessions, then took off sunday since I was up early and tired from the drive back home. Monday was a great session and almost on the last wave of the last routine, so looking forward to starting a new routine off soon. Weight is still at 185, and diet has been good, minus 2 cheat meals while down the shore, but nothing crazy. In good spirits as of late and feeling pretty good, just a little tired from work and all the moving around lol.
8/19
Delts and Biceps
Db press: 3 warms, 90's x 8, x 7, x 6
Cable laterals: 2 warms, 25 x 9, x 9 (drop set, 2 drops to failure)
Upright row: 1 warm, 95 x 10, x 10
ss with Db rear delt fly: 1 warm, 45's x 11, x 10
Hammer curl: 2 warms, 65's x 6, x 5, x 5
Close curl: 100 x 9, x 9, x 9
1 arm preacher machine: 50 x 11, x 9 (drop set, 1 drop to failure)
4 sets ab work
8/20
Chest and tri's
Flat db bench: 3 warms, 110's x 6, x 6, 115's x 6
Slight in. db press: 2 warms, 85's x 9, x 9
Flat bench: 1 warm, 225 x 8, 235 x 7 (drop set, 185 x 8, 135 x 12 )
Incl. fly: 55's x 12, x 12 (4 sec. neg)
Close press: 2 warms, 165 x 8, 175 x 6, x 6
Reverse pressdown: 1 warm, 72.5 x 11, x 11, x 11
1 arm rope: 22.5 x 10, x 10
8/21 Off
8/22 Quads and calves:
Leg press: 3 warms, 1018 x 10, 1108 x 10, x 10, x 10
Squats (occluded) : 2 warms, 185 x 20, x 17, x 16
Extensions: 1 warm, 195 x 10, 230 x 10, 235 x 9
Lunges: 115 x 12, x 12, x 12 (3 sec. neg)
Seated calf: 135 x 30, x 30, x 28, x 27, x 27
4 sets ab work
Solid workouts over the past few days, even though I was down the shore to visit with my grandfather. Good visit and he was in good spirits, so that made things much more enjoyable. Switched up the order of chest and quad days due to the lack of a heavy duty leg press at the shore gym. Still got in some great sessions, then took off sunday since I was up early and tired from the drive back home. Monday was a great session and almost on the last wave of the last routine, so looking forward to starting a new routine off soon. Weight is still at 185, and diet has been good, minus 2 cheat meals while down the shore, but nothing crazy. In good spirits as of late and feeling pretty good, just a little tired from work and all the moving around lol.
8/19
Delts and Biceps
Db press: 3 warms, 90's x 8, x 7, x 6
Cable laterals: 2 warms, 25 x 9, x 9 (drop set, 2 drops to failure)
Upright row: 1 warm, 95 x 10, x 10
ss with Db rear delt fly: 1 warm, 45's x 11, x 10
Hammer curl: 2 warms, 65's x 6, x 5, x 5
Close curl: 100 x 9, x 9, x 9
1 arm preacher machine: 50 x 11, x 9 (drop set, 1 drop to failure)
4 sets ab work
8/20
Chest and tri's
Flat db bench: 3 warms, 110's x 6, x 6, 115's x 6
Slight in. db press: 2 warms, 85's x 9, x 9
Flat bench: 1 warm, 225 x 8, 235 x 7 (drop set, 185 x 8, 135 x 12 )
Incl. fly: 55's x 12, x 12 (4 sec. neg)
Close press: 2 warms, 165 x 8, 175 x 6, x 6
Reverse pressdown: 1 warm, 72.5 x 11, x 11, x 11
1 arm rope: 22.5 x 10, x 10
8/21 Off
8/22 Quads and calves:
Leg press: 3 warms, 1018 x 10, 1108 x 10, x 10, x 10
Squats (occluded) : 2 warms, 185 x 20, x 17, x 16
Extensions: 1 warm, 195 x 10, 230 x 10, 235 x 9
Lunges: 115 x 12, x 12, x 12 (3 sec. neg)
Seated calf: 135 x 30, x 30, x 28, x 27, x 27
4 sets ab work
Wednesday, August 17, 2011
8/14 - 8/18
Going to just post the numbers and such from my workouts. It's been a rough week with work, doctor's appointments, and family issues. Heading down the shore on friday for a weekend to see my grandfather, who's not been well lately, hoping tests he had done come back clear. Will be working out while down there as well. Been tired but feeling pretty good lately otherwise. Weight is holding at 185. Workouts have been solid and diet has been on, just been a very tough week. Hoping things settle down so my posts won't be as sporadic. August has just been a rough month in the family, so hoping everything settles down soon. 8/17 and 8/18 are off days, the 17th because a TDS equipment order came in at work the day prior, and I felt really sore from that coupled with training back on the same day. Did some foam roller work and felt good. 8/18 is a full day of work and a few doctor's appointments in the morning and evening, will probably just throw some cardio in at the end of the day.
8/14
Quads and calves
Leg press: 3 warms, 1018 x 10, 1108 x 10, x 9, x 8
Squats: 2 warms, 315 x 8, 345 x 7, 355 x 6
Extensions: 1 warm, 225 x 10, 230 x 9, x 9
Lunges: 60's x 12, x 11, x 12
Seated calf: 135 x 28, x 28, x 27, x 26, x 26 (3 sec. negatives)
8/15
Chest and Tri's
Flat DB press: 3 warms, 110's x 8, x 6, x 6
Slight. In. Db: 2 warms, 85's x 9, x 9
Flat bench: 1 warm, 225 x 8, 230 x 7 (drop set, 185 x 8, 135 x 8)
In. Fly: 50's x 12, x 12 (3 sec. negatives)
Close grip bench: 2 warms, 155 x 8, 165 x 8, x 6
Reverse pressdown: 1 warm, 62.5 x 12, 67.5 x 11, x 11 (drop set, 1 drop to failure)
1 arm rope: 17.5 x 13, x 11
Ab work: 4 sets
8/16
Back and Hams
Pull ups: 4 sets to failure
Barbell rows: 2 warms, 275 x 8, 315 x 8, 345 x 7
Rope pulldown: 1 warm, 160 x 8, 180 x 6, x 5 (3 sec. negatives)
Str. Arm pulldown: 57.5 x 12, 67.5 x 11, x 10 (3 sec. negatives)
Stiff leg deads: 275 x 12, 295 x 10, x 10 (3 sec. negatives)
Db leg curl: 2 warms, 50 x 10, x 10, x 9 (3 sec. negatives)
10 mins cardio
8/17 and 8/18 are off days for the reasons stated above
8/14
Quads and calves
Leg press: 3 warms, 1018 x 10, 1108 x 10, x 9, x 8
Squats: 2 warms, 315 x 8, 345 x 7, 355 x 6
Extensions: 1 warm, 225 x 10, 230 x 9, x 9
Lunges: 60's x 12, x 11, x 12
Seated calf: 135 x 28, x 28, x 27, x 26, x 26 (3 sec. negatives)
8/15
Chest and Tri's
Flat DB press: 3 warms, 110's x 8, x 6, x 6
Slight. In. Db: 2 warms, 85's x 9, x 9
Flat bench: 1 warm, 225 x 8, 230 x 7 (drop set, 185 x 8, 135 x 8)
In. Fly: 50's x 12, x 12 (3 sec. negatives)
Close grip bench: 2 warms, 155 x 8, 165 x 8, x 6
Reverse pressdown: 1 warm, 62.5 x 12, 67.5 x 11, x 11 (drop set, 1 drop to failure)
1 arm rope: 17.5 x 13, x 11
Ab work: 4 sets
8/16
Back and Hams
Pull ups: 4 sets to failure
Barbell rows: 2 warms, 275 x 8, 315 x 8, 345 x 7
Rope pulldown: 1 warm, 160 x 8, 180 x 6, x 5 (3 sec. negatives)
Str. Arm pulldown: 57.5 x 12, 67.5 x 11, x 10 (3 sec. negatives)
Stiff leg deads: 275 x 12, 295 x 10, x 10 (3 sec. negatives)
Db leg curl: 2 warms, 50 x 10, x 10, x 9 (3 sec. negatives)
10 mins cardio
8/17 and 8/18 are off days for the reasons stated above
Sunday, August 14, 2011
8/11-8/13
Catch up since I haven't posted in a few days. First off, 8/13 was an off day mostly since my back was a little tense and didn't want to aggravate it by squatting. Workouts have been solid and by being a stickler with myself on form and really focusing on the negative parts of the movements I feel as though I've made some good progress. Weight was at 185 yesterday so I know I'm on the right track. Everything has been feeling good and strength has been solid. Overall really pleased with where I stand. Diet has been on point and had a cheat meal this weekend, but only one, trying to just "cheat" by having more good food on one occasion and noticing I feel like I have more energy and just better overall.
8/11
Back and Hams
Pull-ups: 4 sets to failure
Barbell rows: 2 warms, 275 x 8, 315 x 7, 335 x 7 (drop set, 1 drop to failure)
Rope pulldown: 1 warm, 160 x 12, 180 x 10, x 10 (drop set, 1 drop to failure)
Straight arm pulldown: 57.5 x 12, 67.5 x 11, x 10 (drop set, 2 drops to failure)
Stiff leg deads: 1 warm, 225 x 12, 275 x 12, x 11 (4 sec. negatives)
DB leg curl: 2 warms, 50 x 12, x 12 , x 11 (3 sec. negatives)
10 mins cardio
8/12
Delts and Biceps
Db press: 3 warms, 85's x 8, 90's x 8, x 6
Cable lateral: 2 warms, 22.5 x 8, x 8 (3 sec. negatives)
Rear delt DB: 1 warm, 45's x 11, x 10
super set 2/ Upright row (3 sec. negatives) : 1 warm, 80 x 12, x 12
Hammer curl: 2 warms, 55's x 6, x 6, x 6 (3 sec. negatives, 1 drop set to failure)
Close curl: 1 warm, 70 x 10, x 9, x 9 (3 sec. negatives)
1 arm cable curl: 22.5 x 11, x 11 (drop set, 2 drops to failure)
8/13
Off day. Worked the tightness out of my back with a foam roller and stretching, felt great!
8/11
Back and Hams
Pull-ups: 4 sets to failure
Barbell rows: 2 warms, 275 x 8, 315 x 7, 335 x 7 (drop set, 1 drop to failure)
Rope pulldown: 1 warm, 160 x 12, 180 x 10, x 10 (drop set, 1 drop to failure)
Straight arm pulldown: 57.5 x 12, 67.5 x 11, x 10 (drop set, 2 drops to failure)
Stiff leg deads: 1 warm, 225 x 12, 275 x 12, x 11 (4 sec. negatives)
DB leg curl: 2 warms, 50 x 12, x 12 , x 11 (3 sec. negatives)
10 mins cardio
8/12
Delts and Biceps
Db press: 3 warms, 85's x 8, 90's x 8, x 6
Cable lateral: 2 warms, 22.5 x 8, x 8 (3 sec. negatives)
Rear delt DB: 1 warm, 45's x 11, x 10
super set 2/ Upright row (3 sec. negatives) : 1 warm, 80 x 12, x 12
Hammer curl: 2 warms, 55's x 6, x 6, x 6 (3 sec. negatives, 1 drop set to failure)
Close curl: 1 warm, 70 x 10, x 9, x 9 (3 sec. negatives)
1 arm cable curl: 22.5 x 11, x 11 (drop set, 2 drops to failure)
8/13
Off day. Worked the tightness out of my back with a foam roller and stretching, felt great!
Wednesday, August 10, 2011
8/7-8/9
Catch up time!
8/8
Quads and Calves
Great session to start off the new wave of the routine. Quads were burning and really got a great pump. Weights were a bit lighter but really focused on the negatives and control, and feel like it was better to swallow ego a bit in order to really work the target muscles. Felt different from other workouts but in a good way. Overall a great session
Leg press: 3 warms, 1018 x 10, x 10, x 10, x 8
Box squats: 2 warms, 315 x 7, x 6, 335 x 5
Leg extension (focus on neg.) : 190 x 10, 215 x 9, 220 x 9
Abductor/Adductor: 3 sets
Seated calf: 135 x 27, x 27, x 25, x 25, x 24 (worked on peak contraction and negative)
8/9
Chest and Tri's
Great workout to start this part of the routine. Went heavy and also made sure to work on controlling the negative and got a sick pump and my strength was solid throughout the workout. Arms were pumped to the max and really like this routine for chest. Solid session and ended with some abs
Flat Db press: 3 warms, 105's x 6, 110's x 6, x 6
Slight In. Db press: 2 warms, 80's x 10, x 9
Flat bench: 1 warm, 205 x 8, x 8 (drop set, 165 x 8, 135 x 8)
In. Fly: 55's x 8, x 7
Close grip bench: 2 warms, 155 x 10, x 10, x 9
Reverse pressdown: 1 warm, 67.5 x 9, 72.5 x 8, x 8
1 arm rope pressdown: 17.5 x 12, x 12
Ab work: 4 sets
10 mins cardio
8/10
Off day
8/8
Quads and Calves
Great session to start off the new wave of the routine. Quads were burning and really got a great pump. Weights were a bit lighter but really focused on the negatives and control, and feel like it was better to swallow ego a bit in order to really work the target muscles. Felt different from other workouts but in a good way. Overall a great session
Leg press: 3 warms, 1018 x 10, x 10, x 10, x 8
Box squats: 2 warms, 315 x 7, x 6, 335 x 5
Leg extension (focus on neg.) : 190 x 10, 215 x 9, 220 x 9
Abductor/Adductor: 3 sets
Seated calf: 135 x 27, x 27, x 25, x 25, x 24 (worked on peak contraction and negative)
8/9
Chest and Tri's
Great workout to start this part of the routine. Went heavy and also made sure to work on controlling the negative and got a sick pump and my strength was solid throughout the workout. Arms were pumped to the max and really like this routine for chest. Solid session and ended with some abs
Flat Db press: 3 warms, 105's x 6, 110's x 6, x 6
Slight In. Db press: 2 warms, 80's x 10, x 9
Flat bench: 1 warm, 205 x 8, x 8 (drop set, 165 x 8, 135 x 8)
In. Fly: 55's x 8, x 7
Close grip bench: 2 warms, 155 x 10, x 10, x 9
Reverse pressdown: 1 warm, 67.5 x 9, 72.5 x 8, x 8
1 arm rope pressdown: 17.5 x 12, x 12
Ab work: 4 sets
10 mins cardio
8/10
Off day
Sunday, August 7, 2011
8/5 - 8/6
Been busy but moving ahead in my personal trainer certification. Progress has been good training wise, and moving on to the last wave of the final routine. Taking the weekend off since I've been feeling good, but a little sluggish. Doing cardio to keep everything in place and making sure the diet is good. Had 2 cheat meals this weekend and feel better now. But now to catch up on my workouts:
8/5
Back and Hams
Great session that saw progress and a little variation on a few movements. Focused on the negatives here on a few movements, so the weights were slightly lower but got a great pump and used great form. Back was fried at the end but strength was good through the workout. Overall a great session and pleased with everything. Body weight was at 185.
Lat pulldown wide: 3 warms, 240 x 8, x 7 x 7 (drop set, 2 drops to failure)
T-bar: 2 warms, 270 x 7, 280 x 7, 300 x 5
Db deads: 2 warms, 105's x 10, x 10 (3 second negatives)
Close row (high) : 160 x 12, x 11, x 11 (3 second negatives)
Good morning: 185 x 11, x 11, x 10 (4 second negative)
Glute ham raise: 3 sets to failure
10 mins cardio
8/6
Delts and Biceps
Solid note to end this routine as I saw progress on most movements and have definitely noticed better fullness in my shoulders and arms from this routine. Overall everything felt good and I liked how I felt on this routine. Laterals have really added width to my frame and really focused on the negative on the cable upright rows this time, which gave me a sick pump. Also worked on the peak contraction on the incline curls. Great session, and ended with some ab work. Weekend will be off as I feel like my body could use more than a day of rest. Starting the new routine off on Monday with legs.
Laterals: 2 warms, 55's x 10, x 10, x 8 (drop set, 2 drop to failure)
High incline Db press: 2 warms, 90's x 10, x 9
Cable upright row: 1 warm, 67.5 x 10, x 9, x 9, x 8 (3 sec negative)
Incl. Db curl: 2 warms, 50's x 5, 45's x 6 x 5
Cable curl: 1 warm, 57.5 x 10, 62.5 x 9, x 9 (3 sec negative)
1 arm preacher machine: 50 x 11, x 10
Ab work: 4 sets
8/5
Back and Hams
Great session that saw progress and a little variation on a few movements. Focused on the negatives here on a few movements, so the weights were slightly lower but got a great pump and used great form. Back was fried at the end but strength was good through the workout. Overall a great session and pleased with everything. Body weight was at 185.
Lat pulldown wide: 3 warms, 240 x 8, x 7 x 7 (drop set, 2 drops to failure)
T-bar: 2 warms, 270 x 7, 280 x 7, 300 x 5
Db deads: 2 warms, 105's x 10, x 10 (3 second negatives)
Close row (high) : 160 x 12, x 11, x 11 (3 second negatives)
Good morning: 185 x 11, x 11, x 10 (4 second negative)
Glute ham raise: 3 sets to failure
10 mins cardio
8/6
Delts and Biceps
Solid note to end this routine as I saw progress on most movements and have definitely noticed better fullness in my shoulders and arms from this routine. Overall everything felt good and I liked how I felt on this routine. Laterals have really added width to my frame and really focused on the negative on the cable upright rows this time, which gave me a sick pump. Also worked on the peak contraction on the incline curls. Great session, and ended with some ab work. Weekend will be off as I feel like my body could use more than a day of rest. Starting the new routine off on Monday with legs.
Laterals: 2 warms, 55's x 10, x 10, x 8 (drop set, 2 drop to failure)
High incline Db press: 2 warms, 90's x 10, x 9
Cable upright row: 1 warm, 67.5 x 10, x 9, x 9, x 8 (3 sec negative)
Incl. Db curl: 2 warms, 50's x 5, 45's x 6 x 5
Cable curl: 1 warm, 57.5 x 10, 62.5 x 9, x 9 (3 sec negative)
1 arm preacher machine: 50 x 11, x 10
Ab work: 4 sets
Wednesday, August 3, 2011
August catch up
Been busy between work and starting classes to earn my personal trainer certification. Training has been consistent and the diet has been really clean the past few days. Just going to post the numbers I've been hitting in my workouts and descriptions as need be. For the most part everything keeps feeling great and I've never felt, or looked better, in my opinion. Scale said 185 today and I look leaner than before! Been trying to cram in as much sleep as I can while still getting work done for my certification, which I hope to complete before going back to school, training, working, and keeping a bit of a social life lol. Work has been good, just long days, and training has been as intense as always. Overall I feel great and am happy with where I am, just trying to keep everything on track.
8/1
Delts and Biceps
Laterals: 2 warms, 55's x 9, x 8, x 8 (drop set, 2 drops to failure)
High In. Db press: 2 warms, 90's x 8, x 8
Cable upright row (3 sec. neg.): 1 warm, 67.5 x 10, x 10, x 9, x 8 (drop set, 1 drop to failure)
In. Db curl: 2 warms, 50's x 5, x 5, x 5
Cable curl (3 sec. neg.): 1 warm, 62.5 x 10, x 10, x 9
1 arm preacher: 50 x 11, x 10
Ab work: 3 sets
10 mins cardio
8/2
Quads and Calves
Squats: 3 warms, 315 x 8, 385 x 8, 395 x 6, x 6 (got really deep on these)
Hack squat: 2 warms, 415 x 8, x 8 (drop set, 2 drops to failure)
Sissy (occluded) : x 22, x 20, x 16, x 15
Abductor/adductor work: 3 sets each
Standing calf on smith: 315 x 20, 335 x 20, x 18, x 17, x 14
10 mins cardio
8/3
Chest and Tri's
Slight incline press: 3 warms, 225 x 8, 245 x 6, x 5 (drop set, 1 drop to failure)
In. Db: 2 warms, 85's x 10, x 9
Flat Db fly (3 sec. negatives) : 1 warm, 45's x 12, x 11, x 11 (drop set, 1 drop to failure)
Uneven push up: 2 sets to failure
Dips: 4 sets to failure
Rope (overhead): 1 warm, 62.5 x 11, x 10, 57.5 x 11 (drop set, 1 drop to failure)
Lying bar ext. : 60 x 12, x 11
Ab work: 3 sets
10 mins cardio
8/1
Delts and Biceps
Laterals: 2 warms, 55's x 9, x 8, x 8 (drop set, 2 drops to failure)
High In. Db press: 2 warms, 90's x 8, x 8
Cable upright row (3 sec. neg.): 1 warm, 67.5 x 10, x 10, x 9, x 8 (drop set, 1 drop to failure)
In. Db curl: 2 warms, 50's x 5, x 5, x 5
Cable curl (3 sec. neg.): 1 warm, 62.5 x 10, x 10, x 9
1 arm preacher: 50 x 11, x 10
Ab work: 3 sets
10 mins cardio
8/2
Quads and Calves
Squats: 3 warms, 315 x 8, 385 x 8, 395 x 6, x 6 (got really deep on these)
Hack squat: 2 warms, 415 x 8, x 8 (drop set, 2 drops to failure)
Sissy (occluded) : x 22, x 20, x 16, x 15
Abductor/adductor work: 3 sets each
Standing calf on smith: 315 x 20, 335 x 20, x 18, x 17, x 14
10 mins cardio
8/3
Chest and Tri's
Slight incline press: 3 warms, 225 x 8, 245 x 6, x 5 (drop set, 1 drop to failure)
In. Db: 2 warms, 85's x 10, x 9
Flat Db fly (3 sec. negatives) : 1 warm, 45's x 12, x 11, x 11 (drop set, 1 drop to failure)
Uneven push up: 2 sets to failure
Dips: 4 sets to failure
Rope (overhead): 1 warm, 62.5 x 11, x 10, 57.5 x 11 (drop set, 1 drop to failure)
Lying bar ext. : 60 x 12, x 11
Ab work: 3 sets
10 mins cardio
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