Evening Workout 3
Monday, August 26, 2019 at 7:18 PM
Horizontal Leg Raise
Set 1: 25 reps
Set 2: 30 reps
Set 3: 50 reps
One Legged Calf Raise
Set 1: +30 lb × 12
Set 2: +40 lb × 12
Set 3: +50 lb × 12
Notes: Nautilus Multi-Purpose Machine
Leverage Barbell Row
Set 1: 90 lb × 15
Set 2: 135 lb × 12
Set 3: 180 lb × 12
Set 4: 205 lb × 12
Pull Up (Band)
Set 1: 8 reps
Set 2: 10 reps
Set 3: 10 reps
Notes: Light Band Assisted
10^ Decline Bench (Dumbbell)
Set 1: 40 lb × 20
Set 2: 55 lb × 20
Set 3: 70 lb × 20
Set 4: 85 lb × 15
Push Up
Set 1: 20 reps
Set 2: 20 reps
Set 3: 10 reps
Landmine One Arm Press
Set 1: 25 lb × 15
Set 2: 35 lb × 15
Set 3: 55 lb × 15
Band Pull Apart (Monster Mini-Band)
Set 1: 15 reps
Set 2: 15 reps
Set 3: 13 reps
Dip
Set 1: 8 reps
Set 2: 8 reps
Set 3: 6 reps
Standing Dumbbell Curl
Set 1: 15 lb × 15
Set 2: 25 lb × 15
Set 3: 35 lb × 6
Set 4: 30 lb × 3
Set 5: 25 lb × 4
Set 6: 20 lb × 6
Notes: Last sets was a drop set - 35, 30, 25, then 20 lbs.
Shoulders have been feeling good and strength is coming back. Even so, I’m not risking injury by pushing too hard. All movements are done in a very controlled manner and not pushed to the point of failure.