Back gauntlet
First round:
Chins x5
Pulls x5
Ring pulls from back on floor x5
1 min rest
DB rows 70lbs x10
3 min rest
BB rows 195lbs x10
5 min rest
Second round:
Chins x5
Pulls x5
1 min rest
Ring pulls from back on floor x5
DB rows 80lbs x10
3 min rest
BB rows 195lbs x10
21 Curls
37.5
Sets of concentration, standard dumbbell, and hammer
I got a Rogue loading pin, and a Rogue “multi belt” for a belt squat sets up. I need to build some pulling blocks, as my car ramps are too short. I need to get another large carabiner to make things easier.
I’m all sweaty, the chronicles of an A-cup lifter.
Moderator: Chebass88
-
- Registered User
- Posts: 299
- Joined: Tue Apr 02, 2019 9:21 am
- Location: Louisville, Kentucky
- Age: 45
-
- Registered User
- Posts: 299
- Joined: Tue Apr 02, 2019 9:21 am
- Location: Louisville, Kentucky
- Age: 45
Re: I’m all sweaty, the chronicles of an A-cup lifter.
DB OHP
3 min rest
50: 2x12
Bench
2 min rests
165: 3x4
155: 6
145: 8
DB incline press
3 min rest
65: 7, 5
50: 8
DB decline press
3 min rest
65: 8, 6
50: 10
The DB OHP destroyed my anterior shoulders and upper chest, for better and worse. I couldn’t meet my goals on my other sets afterwards. So I deloaded, and got some more reps.
3 min rest
50: 2x12
Bench
2 min rests
165: 3x4
155: 6
145: 8
DB incline press
3 min rest
65: 7, 5
50: 8
DB decline press
3 min rest
65: 8, 6
50: 10
The DB OHP destroyed my anterior shoulders and upper chest, for better and worse. I couldn’t meet my goals on my other sets afterwards. So I deloaded, and got some more reps.
-
- Registered User
- Posts: 299
- Joined: Tue Apr 02, 2019 9:21 am
- Location: Louisville, Kentucky
- Age: 45
Re: I’m all sweaty, the chronicles of an A-cup lifter.
Deadlift
Chalk only, no straps or belt.
3 min rests
350 x 1
315 x 3
315 x 3
275 x 6
Deficit DL
225 x 8
SGDL
225 x 5
Lower back burnt out
BB Shrugs
3 min rest
210: 2 x 10
Chalk only, no straps or belt.
3 min rests
350 x 1
315 x 3
315 x 3
275 x 6
Deficit DL
225 x 8
SGDL
225 x 5
Lower back burnt out
BB Shrugs
3 min rest
210: 2 x 10
-
- Registered User
- Posts: 299
- Joined: Tue Apr 02, 2019 9:21 am
- Location: Louisville, Kentucky
- Age: 45
Re: I’m all sweaty, the chronicles of an A-cup lifter.
Bench
135x3
160x2
175x2
195x2
CGBP
3 min rest
160 2x8
DB OHP
3 min rest
50x10
65x5
DB decline press
3 min rest
65 2x8
DB incline press
3 min rest
65 2x8
Hit my training goals today. Felt good.
135x3
160x2
175x2
195x2
CGBP
3 min rest
160 2x8
DB OHP
3 min rest
50x10
65x5
DB decline press
3 min rest
65 2x8
DB incline press
3 min rest
65 2x8
Hit my training goals today. Felt good.
-
- Registered User
- Posts: 299
- Joined: Tue Apr 02, 2019 9:21 am
- Location: Louisville, Kentucky
- Age: 45
Re: I’m all sweaty, the chronicles of an A-cup lifter.
Two supersets:
Chins x6
1 min rest
Pulls x6
1 min rest
Ring pulls from back on floor x6
1 min rest
DB rows 85 x10
2 min rest
BB rows 200 x10
3 min rest
BB Shrugs
3 min rest
215: 20, 15
21 Curls
37.5
Set of concentration
Set of hammer
Set of standard ~ left failed on top @ rep 5
Chins x6
1 min rest
Pulls x6
1 min rest
Ring pulls from back on floor x6
1 min rest
DB rows 85 x10
2 min rest
BB rows 200 x10
3 min rest
BB Shrugs
3 min rest
215: 20, 15
21 Curls
37.5
Set of concentration
Set of hammer
Set of standard ~ left failed on top @ rep 5