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Refining the workout to better match the concept. I feel this is a better intensity low volume effort. Just as intense if not a little more but much less volume. My chest was trembling at some point 😂 a couple sets ended in screams. Bench still at 7 but that 7th feeling much easier everytime just not enough for an 8th...
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Saturday, June 17, 2023 at 10:17 AM
Bench Press (Barbell)
Set 1: 45 lb × 20 [Warm-up]
Set 2: 135 lb × 12 [Warm-up]
Set 3: 185 lb × 7 [Warm-up]
Set 4: 225 lb × 4 [Warm-up]
Set 5: 245 lb × 1 [Warm-up]
Set 6: 255 lb × 7
Set 7: 245 lb × 1 [Drop Set]
Set 8: 235 lb × 2 [Drop Set]
Set 9: 185 lb × 6 [Drop Set]
Bent Over Row (Barbell)
Set 1: 135 lb × 15 [Warm-up]
Set 2: 185 lb × 6 [Warm-up]
Set 3: 215 lb × 12
Set 4: 205 lb × 4 [Drop Set]
Set 5: 195 lb × 4 [Drop Set]
Lateral Raise (Dumbbell)
Set 1: 25 lb × 10 [Warm-up]
Set 2: 35 lb × 6 [Warm-up]
Set 3: 45 lb × 20
Set 4: 40 lb × 10 [Drop Set]
Set 5: 35 lb × 10 [Drop Set]
Leg Extension (Machine)
Set 1: 135 lb × 20 [Warm-up]
Set 2: 200 lb × 24
Set 3: 190 lb × 6 [Drop Set]
Set 4: 180 lb × 3 [Drop Set]
Rear Delt Raises
Set 1: 50 lb × 30
Set 2: 45 lb × 10 [Drop Set]
Triceps Extension
Set 1: 50 lb × 8 [Warm-up]
Set 2: 70 lb × 13
Set 3: 60 lb × 3 [Drop Set]
Overhead Press (Dumbbell)
Set 1: 50 lb × 10
Set 2: 45 lb × 3 [Drop Set]
Bicep Curl (Dumbbell)
Set 1: 40 lb × 12
Set 2: 35 lb × 3 [Drop Set]
Workout Notes: Dips
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723 kcal
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Fat: 16.71g | Prot: 42.08g | Carbs: 104.13g.
Breakfast: General Mills Cinnamon Toast Crunch Cereal, Muscle Milk Pro Series 50 Intense Vanilla, 2% Fat Milk, Rite Aid Gummi Worms, General Mills Cinnamon Toast Crunch Treats (24g). more...
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