Stephen B.
Level 5 Valued Member
Saturday:
1 hour run for 4.3 miles. 42 degrees, 34 with wind chill.
2 hours wrestling.
Hypertrophy day:
3x3 clap pushup
7,7,6,5,5x135lbs bench press, 1rir, 2min rest
7,7,6,5,4 towel pullup 1rir, 2min rest.
3x12 side delt raises to parallel with 10lbs plates. 1min rest.
3x12 pullovers with 20lbs,20lbs,25lbs. Left shoulder gets really uncomfortable if I don’t lower just right. Had to do them on my back on the floor to make them feel okay.
12,8,6x55lbs JM press to chin.
6,5x55lbs fat bar curls, 8x45lbs fat bar curls. Need to stay at bar weight longer. Maybe up to 12 reps/set.
Bent over wide grip row: 85lbs for 10,6,6. 1min rest.
1 hour run for 4.3 miles. 42 degrees, 34 with wind chill.
2 hours wrestling.
Hypertrophy day:
3x3 clap pushup
7,7,6,5,5x135lbs bench press, 1rir, 2min rest
7,7,6,5,4 towel pullup 1rir, 2min rest.
3x12 side delt raises to parallel with 10lbs plates. 1min rest.
3x12 pullovers with 20lbs,20lbs,25lbs. Left shoulder gets really uncomfortable if I don’t lower just right. Had to do them on my back on the floor to make them feel okay.
12,8,6x55lbs JM press to chin.
6,5x55lbs fat bar curls, 8x45lbs fat bar curls. Need to stay at bar weight longer. Maybe up to 12 reps/set.
Bent over wide grip row: 85lbs for 10,6,6. 1min rest.
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