Chest
March 11
Notes:
20lb dumbbells.
No back pain.
Lying Chest Flys
15x
Bridge Floor Press
20x
3 sec. Negative Push-Ups
3x
Pike Push-Ups
0x
Floor Press
10x
Part 1
Standing Upper Chest Flies
15x
Squeeze Presses
20x
Half Chest Flys
3x
3 sec Negative Pike Push-Ups
0x
Plyo Push-Ups
10x
Part 2
Chest
March 16
Notes:
20lb dumbbells.
Small amount of lower back discomfort after workout; probably due to the Standing Upper Chest Fly's. I'll use 10lb for now or won't perform the exercise at all.
Lying Chest Flys
15x
15x
Bridge Floor Press
20x
20x
3 sec. Negative Push-Ups
10x
10x
Pike Push-Ups (using hands)
3x
5x
Floor Press
10x
20x
Part 1
Standing Upper Chest Flys
8x
10x
Squeeze Presses
12x
9x
Half Chest Flys
10x
4x
3 sec Negative Pike Push-Ups
5x
0x
Plyo Push-Ups
0x
0x
Part 2
Arms
March 16
Notes:
Cross Body Hammer Curls
10x
21's
14x
Hammer Curls
10x
3sec Negative Curls
6x
Zottman Curls
0x
Arms
March 16
Notes:
Left arm is noticeably weaker than right arm.
Cross Body Hammer Curls
10x
7x
21's
21x
17x
Hammer Curls
10x
10x
3sec Negative Curls
6x
6x
Zottman Curls
6x
6x
Legs
March 21
Notes:
Deadlift
12x
Goblet Squat Hold
15s
Romanian Deadlifts
20x
DB Swings
20x
3 sec. Negative Calf Raises
15x
Arms
March 27
Notes:
Left arm failed the 16th rep on round 3 during hammer curls.
Tricep Kickbacks
10x
10x
15x
21's
21x
21x
21x
Overhead Extensions
12x
12x
12x
Cross Body Hammer Curls
20x
20x
15x
Zottman Curls
10x
10x
10x
Bent-over Spider Curls
10x
10x
10x
Arms
March 27
Notes:
I'll be using one instead of two 20lb dumbbell's for the overhead extensions from now on.
Tricep Kickbacks
10x
10x
10x
21's
16x
15x
9x
Overhead Extensions
12x
12x
15x
Cross Body Hammer Curls
20x
17x
15x
Tricep Floor Extensions
0x
0x
0x
Bent-over Spider Curls
3x
10x
10x
Chest
March 26
Notes:
Lying Chest Flys
15x
15x
11x
Bridge Floor Press
20x
20x
20x
3 sec. Negative Push-Ups
10x
10x
7x
Pike Push-Ups (using hands)
8x
10x
0x
Squeeze Presses
20x
20x
15x
Part 1
Chest
March 30
Notes:
Pike push ups were bothering my collar bone.
Standing Upper Chest Flys
10x
5x
Squeeze Presses
20x
15x
Half Chest Flys
15x
12x
3 sec Negative Pike Push-Ups
6x
0x
Bridge Floor Press
12x
20x
Part 2
Chest
April 1
Notes:
Good one
Tricep Kickbacks
10x
12x
15x
21's
21x
21x
21x
Overhead Extensions
15x
12x
15x
Cross Body Hammer Curls
20x
20x
20x
Zottman Curls
10x
10x
10x
Bent-over Spider Curls
10x
10x
10x
Shoulder
April 2
Notes:
Clean Press
14x
10x
Incline Lateral Press
7x
5x
Front Raises
10x
12x
Bent Over Fly's
10x
12x
Shrugs
30x
30x
Bent Over Shrugs
13x
16x
Legs
April 4
Notes:
Deadlift
15x
15x
Goblet Squat Hold
15s
15s
Romanian Deadlifts
20x
20x
DB Swings
15x
20x
3 sec. Negative Calf Raises
15x
15x
Chest
April 6
Notes:
Pike push ups were bothering my collar bone.
Standing Upper Chest Flys
10x
10x
Squeeze Presses
15x
15x
Half Chest Flys
12x
12x
3 sec Negative Pike Push-Ups
12x
10x
Bridge Floor Press
20x
20x
Part 2
Full Body
April 8
Notes:
DB Clean & Press
10x
10x
Back Fly’s
10x
10x
3-sec Negative Push-Ups
10x
10x
Pause Front Squats
12x
12x
Romanian Deadlifts
15x
15x
Dumbbell Swings
20x
20x
Calf Raises
15x
15x
Lying Skull Crushes
10x
10x
Russian Twists
20x
20x
Hammer Curls
10x
10x
Iron-Grip Holds
3x
3x
Arms
April 9
Notes:
Good one
Tricep Kickbacks
12x
15x
20x
21's
21x
21x
21x
Overhead Extensions
15x
15x
15x
Cross Body Hammer Curls
20x
20x
20x
Zottman Curls
10x
10x
12x
Bent-over Spider Curls
10x
10x
12x
Chest
April 10
Notes:
20lb dumbbells.
Small amount of lower back discomfort after workout; probably due to the Standing Upper Chest Fly's. I'll use 10lb for now or won't perform the exercise at all.
Lying Chest Flys
15x
15x
Bridge Floor Press
20x
20x
3 sec. Negative Push-Ups
10x
6x
Pike Push-Ups (using hands)
10x
10x
Floor Press
20x
20x
Part 1
Standing Upper Chest Flys
10x
0x
Squeeze Presses
20x
20x
Half Chest Flys
15x
4x
3 sec Negative Pike Push-Ups
10x
0x
Plyo Push-Ups
0x
0x
Part 2
Shoulders
April 11
Notes:
Clean Press
16x
10x
Incline Lateral Press
10x
14x
Front Raises
12x
12x
Bent Over Fly's
12x
12x
Shrugs
30x
30x
Bent Over Shrugs
20x
22x
Legs
April 13
Notes:
Deadlift
15x
15x
15x
Goblet Squat Hold
15s
20s
20s
Romanian Deadlifts
20x
20x
DB Swings
20x
20x
3 sec. Negative Calf Raises
20x
20x
Arms
April 14
Notes:
Used 30lb dumbbells today
Tricep Kickbacks
12x
12x
21's
15x
7x
Overhead Extensions
12x
12x
Cross Body Hammer Curls
20x
12x
Zottman Curls
7x
4x
Bent-over Spider Curls
10x
10x
Chest
April 10
Notes:
Lying Chest Flys
15x
Bridge Floor Press (30s)
20x
3 sec. Negative Push-Ups
10x
Pike Push-Ups (using hands)
10x
Floor Press (30s)
10x
Part 1
Standing Upper Chest Flys
10x
Squeeze Presses
12x
Half Chest Flys
20x
3 sec Negative Pike Push-Ups
0x
Plyo Push-Ups
0x
Part 2
Arms & Chest
April 22
Notes:
Used 30lb dumbbells today
Tricep Kickbacks
12x
21's
16x
Overhead Extensions
12x
Cross Body Hammer Curls
20x
Zottman Curls
8x
Bent-over Spider Curls
10x
Lying Chest Flys
12x
Bridge Floor Press (30s)
20x
3 sec. Negative Push-Ups
10x
Pike Push-Ups (using hands)
10x
Floor Press (30s)
15x
Dumbbell Curls (30s)
20x
Legs
April 23
Notes:
Used 30lb dumbbells today
Deadlift
20x
15x
Goblet Squat Hold
15s
20s
Romanian Deadlifts
20x
20x
DB Swings
20x
20x
3 sec. Negative Calf Raises
20x
20x
Shoulders & Back
April 24
Notes:
Used 30lb dumbbells today
Clean Press
10x
12x
Incline Lateral Press
10x
10x
Front Raises
12x
12x
Bent Over Fly's
9x
12x
Shrugs
30x
30x
Bent Over Shrugs
20x
30x
Rows (to hips)
15x
15x
Reverse Fly's
8x
8x
Wide Rows
8x
8x
Renegade Rows
8x
8x
Supermans
8x
10x
Romanian Deadlifts
15x
15x
Arms & Chest
April 22
Notes:
Used 30lb dumbbells today
Tricep Kickbacks
12x
21's
21x
Overhead Extensions
12x
Cross Body Hammer Curls
20x
Zottman Curls
10x
Bent-over Spider Curls (2-handed 20s)
7x
Lying Chest Flys (20s)
20x
Bridge Floor Press
20x
3 sec. Negative Push-Ups
10x
Pike Push-Ups (using hands)
10x
Floor Press
12x
Dumbbell Curls (30s)
20x
Shoulders & Back
April 30
Notes:
Used 30lb dumbbells today
Clean & Press (20s)
20x
12x
Incline Lateral Raise (20s)
10x
10x
Front Raises (20s)
12x
12x
Bent Over Fly's
12x
12x
Shrugs
30x
30x
Bent Over Shrugs
30x
30x
Rows (to hips)
15x
15x
Reverse Fly's
8x
8x
Wide Rows
8x
8x
Renegade Rows
8x
8x
Supermans
8x
10x
Romanian Deadlifts
15x
15x
Arms & Chest
May 6
Notes:
Used 30lb dumbbells today
Tricep Kickbacks
12x
21's
21x
Overhead Extensions
12x
Cross Body Hammer Curls
20x
Zottman Curls
10x
Bent-over Spider Curls (2-handed 20s)
10x
Lying Chest Flys (20s)
20x
Bridge Floor Press
20x
3 sec. Negative Push-Ups
10x
Pike Push-Ups (using hands)
10x
Floor Press
20x
Dumbbell Curls (30s)
20x
Shoulders & Back
May 7
Notes:
Used 30lb dumbbells today
Clean & Press (20s)
14x
Incline Lateral Raise (20s)
10x
Front Raises
7x
Bent Over Fly's
10x
Shrugs
30x
Bent Over Shrugs
15x
Rows (to hips)
15x
Reverse Fly's
8x
Wide Rows
8x
Renegade Rows
8x
Supermans
8x
Romanian Deadlifts
15x
Arms & Chest
May 15
Notes:
Really tired after a week off
Tricep Kickbacks
12x
21's
16x
Overhead Extensions
12x
Cross Body Hammer Curls
10x
Zottman Curls
10x
Bent-over Spider Curls (2-handed 20s)
5x
Lying Chest Flys (20s)
20x
Bridge Floor Press
20x
3 sec. Negative Push-Ups
10x
Pike Push-Ups (using hands)
9x
Floor Press
20x
Dumbbell Curls (30s)
20x
Arms & Chest
May 25
Notes:
Tricep Kickbacks
12x
21's
18x
Overhead Extensions
12x
Cross Body Hammer Curls
20x
Zottman Curls
10x
Bent-over Spider Curls (2-handed 20s)
7x
Lying Chest Flys (20s)
20x
Bridge Floor Press
20x
3 sec. Negative Push-Ups
10x
Pike Push-Ups (using hands)
10x
Floor Press
10x
Dumbbell Curls (30s)
20x
Full Body v.2
May 27
Notes:
Push-Ups to Rows
8x
Half Fly's
15x
DB Overhead Crunches
12x
Clean and Press
10x
Reverse Fly's
10x
Front Pause Squats
10x
Romanian Deadlifts
12x
Overhead Extensions
8x
Inner Bicep Curls
2x
Shrug Holds
10x
Arms & Chest
May 28
Notes:
Tricep Kickbacks
12x
21's
10x
Overhead Extensions
12x
Cross Body Hammer Curls
20x
Zottman Curls
8x
Bent-over Spider Curls (2-handed 20s)
4x
Lying Chest Flys (20s)
20x
Bridge Floor Press
15x
3 sec. Negative Push-Ups
10x
Pike Push-Ups (using hands)
10x
Floor Press
10x
Dumbbell Curls (30s)
20x
Legs & Back
May 29
Notes:
Deadlift
15x
15x
Goblet Squat Hold
30s
20s
Romanian Deadlifts
20x
20x
DB Swings
20x
20x
3 sec. Negative Calf Raises
20x
20x
Rows (to hips)
15x
Reverse Fly's
8x
Wide Rows
8x
Renegade Rows
8x
Supermans
8x
Romanian Deadlifts
15x
Full Body v.2
june 16
Notes:
Push-Ups to Rows
10x
10x
Half Fly's
15x
15x
DB Overhead Crunches
12x
12x
Clean and Press
6x
6x
Reverse Fly's
10x
10x
Front Pause Squats
10x
Romanian Deadlifts
12x
Overhead Extensions
8x
Inner Bicep Curls
5x
Shrug Holds
15x