November 9th: 30 Jump squats, 30 side shift pushups, 30 alternating jump lunges, 30 staggered pushups, 30 prison squats, 30 hindu pushups, 30 half squat incline machine rows with 1 and 2 plates, 30 burpees, 30*2 lunging twists with 3 kg dumbbells, 30*2 single arm dumbbell raise+squat with 3kg/7.5kg/10kg dbs, 200 floor crunches, 100 weighted full swing crunches on an elevated seat with 5kg/7kg/10kg plates, 50*2 alternate kickbacks, 30*5 swings with 5 kg dumbbells.
November 10th: Went super heavy
Warm-up: 30 Jump squats, 30 side shift pushups, 30 alternating jump lunges, 30 parallel bar dips
1. Flat Bench Press: 15 plates*8reps*4sets, 3reps*80kg(including 15 kg rod), 3reps*90 kg(including 15 kg rod) , 3reps*105kg(including 15 kg rod) slight lift.
2. Dead Lift (Including 10kg Rod): 90kg*60reps, 110kg*3reps, 125kg*2reps, 135kg*1rep
3. Run: 1km in 3.5 minutes, 1km HIIT 6 minutes
4. Triple Kill: Shoulder press/upright/deadlift: including 10kg rod: 30kg*30reps,, 40kg*18reps, 50kg*8reps
5. Leg Press: 150kg*10reps, 175kg*6reps, 200kg*4reps
6. Tricep Push down: 5plates*30reps palms facing down, 20reps palms facing up superset
Replaced all the plates
7. Abs/Core: 250 incline bench crunches with legs alternately bouncing off the swiss ball, 30 belly tucks on swiss ball(in push up position feet on ball), 30 hip-raise on swiss ball(in push up position feet on ball)
No comments:
Post a Comment