#Chest & Tris

Upper Body 2 set Warmup
Triceps Pushdowns: 50 x 75lbs, Face Pulls: 50 x 75lbs, 2 Move Rotator Cuffs: 20 x 75lbs, Lying Leg Curls: 20 x 50lbs, Toes to Bar: 10 reps
Floor Press: 1 x 135lbs, 1 x 185lbs, 1 x 205lbs, 1 x 225lbs, 1 x 225lbs
TRICEP PUMP WORK
5 Super Sets: Tricep Rollbacks 15 x 35lbs, V- Bar Push downs – 15 x 150lbs
5 Tri-set Body weight PUMP
Body weight skulls: 10 reps, Dips: 10 reps, Bench Dips: 20 reps
Blow Out Pump – 3 sets of rope push downs: 50 x 100lbs
#SQUATLIFE
High Bar Back Squat: 1 x 135lbs, 1 x 225lbs, 1 x 285lbs, 1 x 315lbs, (2) 1 x 365lbs ( box squat), 5 x 315lbs
WALKING LUNGES: 800m, Belt Squat Marches – 3 sets of 5 minutes
My glutes have been feeling a little tight as of late, but today’s squats felt good. I want to build more strength in my legs to power through some heavier weight.
Nutrition
11am – 8oz steak, 1 cup of veggies, whole avocado
6pm – 10oz chicken breast, 1 ½ cups of veggies, ¼ butter
7pm – froyo & cookies

 

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