MONDAY: Gold's Gym - Full Body
Lifefitness Side Lateral: 40x30, 65x20, 80x15
Hammer Strength Decline Bench Press: 150x15, 190x15, 240x12, 300x8
Hoist Row: 225x10, 315x8x2
Free Motion Alternate Cable Curl: 40x15, 50x12, 60x9
Matrix Seated Dip: 150x20, 165x15, 165x15
Precor Super Squat: 100x10, 150x10, 190x10
GHR x 15,12
Box Jump (18") x 12
Cybex Eagle Ab: 170x25
Cardio (walking): 40 minutes
* Coming off a deload, so kept RPEs between 6 and 8.
* Changed from T-bar rows to Hoist machine. Not thrilled. Will try Cybex next week. If that sucks, too, I'll do one-arm DB rows, which is always a winner.
* First time on Precor squat. Will take some getting used to.
WEDNESDAY: Fitness 1440 - PHAT Circuit
A1. Goblet Squat: 25x20x3, 30x20, 40x10 drop to 30x10
A2. Weighted Pullup: 25x10x4, 30x15
A3. KB Swing: 30x20, 40x20x4
A4. Standing DB Press: 25s x 15 x 4, 35s x 20
Cardio (treadmill and walking): 45 minutes
Weakass session, but I did manage to get my heart rate up to near 100% max during the final rounds.