
Yano
VIP Member
- Sep 18, 2022
- 1,920
- 2,278
March 20 '24 Conjugate
Max Upper
209.2 bodyweight
1385 cals headed to 2700
45 min cardio - 3/15 min sessions - 5 miles each
Today was ok , nothing to wooo hoo about but not a bad day work wise I reckon.
I would of liked to get a bit higher on main mover but lookin back I got a lil fluff happy on the low end and that ended up costing me on the top i'm sure.
Intensity was up , drive was there , decent focus. Not too shabby a bday work out at all.
Flat Bench - triples to 1rm -
Warm up - ebx5 135x3 added chains - 175x3 pulled chains 185x3 added chains 205x3 pulled chains 225x3 added chains 265x3 pulled chains for straight weight -
Work - 265x3 285x3 295x2 305x1 315x1 320x1 325x1
Incline DB - #40 3xamrap - 22 - 20+1 - 18+1+1
Spoto Press - #235 3xamrap - 8 - 6+2 - 5+1 - add #5
Bent Row - #165 3xamrap - 8+1 - 7+1 - 7 - add #5
Delt Raises
Front #30 3xamrap - 12 - 10+1 - 8
Side #25 - 3xamrap - 10+1+1 - 8 - 6
Band Press down - for Tricep - double looped red mini - 30 - 25 - 20 pause 5 - 18+1+1
Abs - Bent Leg Lifts - 4x30
Max Upper
209.2 bodyweight
1385 cals headed to 2700
45 min cardio - 3/15 min sessions - 5 miles each
Today was ok , nothing to wooo hoo about but not a bad day work wise I reckon.
I would of liked to get a bit higher on main mover but lookin back I got a lil fluff happy on the low end and that ended up costing me on the top i'm sure.
Intensity was up , drive was there , decent focus. Not too shabby a bday work out at all.
Flat Bench - triples to 1rm -
Warm up - ebx5 135x3 added chains - 175x3 pulled chains 185x3 added chains 205x3 pulled chains 225x3 added chains 265x3 pulled chains for straight weight -
Work - 265x3 285x3 295x2 305x1 315x1 320x1 325x1
Incline DB - #40 3xamrap - 22 - 20+1 - 18+1+1
Spoto Press - #235 3xamrap - 8 - 6+2 - 5+1 - add #5
Bent Row - #165 3xamrap - 8+1 - 7+1 - 7 - add #5
Delt Raises
Front #30 3xamrap - 12 - 10+1 - 8
Side #25 - 3xamrap - 10+1+1 - 8 - 6
Band Press down - for Tricep - double looped red mini - 30 - 25 - 20 pause 5 - 18+1+1
Abs - Bent Leg Lifts - 4x30