Sun 2/12 & Mon 2/13

Sun 2/12 - Bi's & Shoulders (deload)
Routine A
Military press: 2 warms, 25/5, 30/5, 35/7
Seated side laterals: 12.5/10, 15/10, 17.5/8
Front raise: 1 warm, 15/12, 15/12
-ss- Rear Delt: 1 warm, 15/12, 17.5/12
Bar curl: 2 warms, 40/6, 40/6, 50/5
Rope curl: 1 warm, 85/10, 90/10
Conc curl: 15/12, 17.5/12

Cardio: 45 mins post workout
Treadmill 25 + Bike 25


Mon 2/13 - Quads (a.m. weights)
Started Routine B
Squat: 2 warms, 90/5, 105/5, 120/7
Hack squat: 1 warm, 70/10, 80/10
Sissy squat: 3 x 20
Barbell Lunge: bar/12, 65/12 x 2
Leg press: 230/20, 280/15

Tried 70 on the bar lunge but the left knee really doesn't like lunges and form was super bad. Took it back to 65. I actually struggle with 65.

Cardio:
15 mins bike pre legs.

Abs:
Decline bench (25 lb plate) 3 x 15
Rope abs (weighted) 3 x 20
Knee raises: 3 x 20
Plank & hold 45 seconds x 3

Been on point with macros. Not feeling tired or hungry :)


"There are only two options regarding commitment, You're either in or your out. There's no such thing as life in between." - Anonymous