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PowerbuilderC
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02 novembro 2021
Trying out my own conjugate program.
FitNotes Workout - Tuesday 2nd November 2021
** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 3 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 1 rep
- 275.0 lbs x 1 rep
- 315.0 lbs x 1 rep
- 365.0 lbs x 1 rep
- 375.0 lbs x 1 rep
** Rack Pull **
- 45.0 lbs x 5 reps
- 135.0 lbs x 10 reps
- 225.0 lbs x 10 reps
- 315.0 lbs x 10 reps
- 405.0 lbs x 10 reps
** Back Extensions **
- 5.0 lbs x 20 reps
- 5.0 lbs x 20 reps
- 5.0 lbs x 20 reps
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01 novembro 2021
FitNotes Workout - Monday 1st November 2021
** Flat Barbell Bench Press **
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 185.0 lbs x 5 reps
** Weighted Tricep Dips **
- 25.0 lbs x 10 reps
- 25.0 lbs x 10 reps
- 25.0 lbs x 10 reps
** Seated Dumbbell Lateral Raise **
- 10.0 lbs x 10 reps
- 10.0 lbs x 10 reps
- 10.0 lbs x 10 reps
- 10.0 lbs x 10 reps
- 10.0 lbs x 10 reps
** Seated Tricep Extensions **
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
(2 comentários)
29 outubro 2021
I'm working through a glute issue. I kept the weight to a minimum.
FitNotes Workout - Friday 29th October 2021
** Barbell Squat **
- 45.0 lbs x 8 reps
- 45.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 135.0 lbs x 10 reps
** Dumbbell Lunges **
- 15.0 lbs x 10 reps
- 15.0 lbs x 10 reps
- 15.0 lbs x 10 reps
- 15.0 lbs x 10 reps
** Lying Leg Curl Machine (single leg) **
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
** Donkey Calf Raise **
- 135.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 135.0 lbs x 10 reps
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28 outubro 2021
Went for more of a pump day rather than hitting strength numbers. My delts were on 🔥 after this one!
FitNotes Workout - Thursday 28th October 2021
** Overhead Press **
- 45.0 lbs x 10 reps
- 45.0 lbs x 10 reps
- 45.0 lbs x 5 reps
- 65.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 115.0 lbs x 6 reps
- 115.0 lbs x 5 reps
- 115.0 lbs x 6 reps
- 115.0 lbs x 5 reps
- 115.0 lbs x 5 reps
- 65.0 lbs x 10 reps
** Incline Dumbbell Bench Press **
- 50.0 lbs x 15 reps
- 50.0 lbs x 15 reps
- 50.0 lbs x 15 reps
** Close Grip Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 135.0 lbs x 10 reps
** Flat Dumbbell Fly **
- 20.0 lbs x 10 reps
- 20.0 lbs x 10 reps
- 20.0 lbs x 10 reps
- 20.0 lbs x 10 reps
- 20.0 lbs x 10 reps
** Band Pushdowns **
- 10.0 lbs x 15 reps
- 10.0 lbs x 15 reps
- 10.0 lbs x 15 reps
- 10.0 lbs x 15 reps
- 10.0 lbs x 15 reps
** Lateral Dumbbell Raise **
- 10.0 lbs x 15 reps
- 15.0 lbs x 15 reps
- 20.0 lbs x 9 reps
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27 outubro 2021
(2 comentários)
Histórico de Peso de PowerbuilderC
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