Ok one last workout so that i can be sore af on the drive tomorrow
3x20 kettlebell swings @ 25lbs (it was either that or 50lbs and I ain't doing that)
To failure
Lat pulldowns @ 65lbs, 80lbs, 95 tolbs (8)
Pully rows @ 65lbs, 95, 110lbs (16)
Inclined db bench press 20lbs. 25lbs, 35lbs (15)
Inclined hammer curls (15lbsz 20lbs, 25lbs)
3x8 bavarian squats
Back at the municipal gym!
3x20 kettlebell swings @ 40lbs
3x8 lat pulldownw @ 100lbs
3x15 inclined db bench @ 35lbs
3x8 diagonal and front arm raises @ 15lbs
3x10 dips
3x8 curlbar preacher curls @ 40lbs
I gained like 7lbs at austin lol that brisket
I'm getting WORSE at pullups... But it didnt help when i praxtixally cleared two whole bags of chips over the course of the weekend
3x6 assisted pullups @ 55lbs
3x10 dips.
3x15 preacher curl bar chursl @ 40lbs
3x8 bavarian squats @ 40lbs
3x8 diagonal and front arm raises @ 15lbs
3x10 calf raises (on a step)
3x10 leg raise thingies
Legish day. Letting my elbows rest
3x8 bavarian squats @ 50lbs
3x8 diagonal row thingies @ 30lbs
3x15 calf raises on a step
3x8 single leg kettlebell deadlift a 18lbs
3x10 sittng left lift thingies
Really bad mental fortitude day
3x5 assisted pullups @ 55lbs
3x10 dips
3x8 bavarian squats @ 50lbs
3x8 single leg kettlebell deadlifts @ 20lbs
I'll try to do pushups and curls to close out the night later
Last week was a bad mental health week. I see many mental fortitude days ahead of just trying to show up.
3x10 lat pulldownw a 90,100, then 110lbs
3x10 tricep extensions at 35, 45, then 60lbs
3x10 kettlebell rows @ 35lbs
3x15 preacher curls on a 40lb curl bar
3x10 inclined db bench @ 30lbs
3x5 seated (back against the seat) diagonal and forward lateral raises @ 15lbs
Leg day
Did this warmup thing. I should do this like maybe every other day or something.
https://www.tiktok.com/t/ZP8QPpXDd/
3x8 bavarian squats with a 30lb db
3x10 bb bench press 45lbs
3x13 calf raises
3x10 leg raise thingies
3x15 kettlebell swings at 30lbs
This warmup
https://www.tiktok.com/t/ZThvYK3jR/
3x8 bb deadlifts @ 114lbs
3x15 db reverse curls @ 15lbs
3x8 bb upright rows @ 44lbs
3x13 bb squats @ 114lbs
3x20 pushups
3x10 deadbug stretches
Mebtal fortitude
3x8 assisted pullups @ 55lbs
3x10 dips
3x8 kettlebell rows @ 40lbs
3x8 db preacher curls @ 20lbs
Didnt do those squats. Will be in nyc tomorrow I'll try to do two sets of something at home
3x8 bavarian squats @ 40lbs (1 db opposite arm)
3x8 single kettle bell leg deadlifts @ 25lbs
3x15 calf raises
3x8 left lift thingies
Before lunch!
3x10 assisted pullups at 100lbs
3x5 assisted pullups at 55lbs
3x13 dips
3x8 single cable tricep extensions @ 30lbs
3x15 db preacher curls @ 15lbs - focusing on stretching the elbow (but not overextending)
3x8 diagonal and forward db arm raises @ 15lbs
3x10 incline db bench press @ 30lbs
That leg and hip warmup thing
3x8 bavarian squats @ 40lbs (last set to 10)
3x15 calf raises
3x10 leg raise thingies
3x10 single leg deadlifts @ 25lbs
I'll do deadbugs tonight to stretch things back out
I need to start doing whatever this is.
I live very far away from Oak Park but I do have a kettlebell. I should do something other than sit on my out-of-shape tuchus.
Allan Chow
Bill
rk: it’s hyphen-minus actually