Hi there. I have been working out before the following post - post 4/17 competition but not on Joe's workout plan/schedule. I did Legs on 4/26 but my own workout because I didn't have the spreadsheet beforehand.
w/u - represents warm up set(s)
wkg - represents working
and the comma denotes the sets
All rep ranges were followed as recommended
So here it is..
Tues 4/27 - Chest and Arms A 2
Flat Bench Press Warmup with Olympic Bar for three sets - 15 reps
1st set working + 10 lb plate to each side for 5 reps
2nd working + 12.5 to each side for 5 reps
Slight Incline DB Press
w/u - 15 lb for 20 reps
wkg - 25 lb for 10 reps, 27.5 for 10 reps, 30 lbs for 9 reps (hard)
Incline DB Fly
w/u 10 lb - 15 reps
wkg 15 lb - 12 reps, 20 lb - 10 reps
Cable Curl with Straight Bar
W/u - 10 lb - 15 reps (2 sets of this)
wkg - 25 lb - 8 reps (2 sets)
Cable Rope Pressdown
w/u - 2 sets of 20 lbs for 12 reps
wkg - 2 sets of 30 lbs for 8 reps
Supersetted Hammer Curls with Bench Dips
Hammer 15 lbs for 12 reps, 17.5 lbs for 12 reps
Bench Dips 15 with 25 lb plate on lap (easy), 15 with 35 lb plate on lap..no problem (for these my feet were slightly elevated on a very low shelf
Wed 4/28 Back and Delts - A3
Lat Pull under
warm - 25 lb for 15, 40 lb for 15
wkg - 60x6, 75x6, 80x6 (hard)
T-Bar Row
warm 10x15, 15x12
wkg 25x10, 35x8 (hard)
Rope Pulldown
warm - 15x12
wkg 20x11, 20x10
Standing D.B. Press
warm - 10x15, 15x15
wkg - 25x6, 27.5x5 (single arm)
Superset Front Raises with Seated Side Laterals
7.5x12, 2 sets - 10x12 7.5x12, 2 sets of 10x10 (hard)
Thursday - off day..took a 35 minute walk
Friday - Legs - Oh MY - It's Sunday and I'm still feeling them! But in a great way ;)
A -1
Squat - Barbell
warm - Olympic Bar 3 sets for 15 reps
wrkg added 15 lb each side, 10, 20x10, 25x10
Leg Extension
warmp 60x12
wkg 90x6, 100x6, 105x6
Lying Double Leg Curl
warm 40x15, 40x12
wkg 55x6, 60x5
Bar Lunge (hard) don't usually do these..either do walking lunges or Romainian Split Squats
nice and challenging though
warm - Olympic Bar - 10 reps
wkg + 10 lb plate each side x 10 reps, 3x15 lbs each side for 10 reps
ABS - hanging leg raises 1 set for 12 and 2 sets of 10 reps
Saturday, 5/1
Chest and Arms
Flat Bench Press
warm - 3x olympic bar - 15 reps
wkg +10x5, +15x4 (I need a spotter for these)
Slight Incline DB Press
warm 15x15
wkg 25x12, 27.5x10, 30x8
Incline DB Fly
warm 10x15
wkg 15x12, 17,5x12
Cable Curl - EZ curl bar
warm 2 sets- 15x15
wkg 2 sets - 25x8
Rope Pressdown
warm , 15x15, 20x15
wkg , 30x8, 30x10
Superset Hammer and Dips
10 lbx12 (easy)
17.5x10 (hard)
Dips
45 lb plate on lap for 15 reps then 12 reps feet elevated...
