[ka]

Horizontal Upper

Warm ups not included

Bench*
185x12, 185x12, 185x12

T-Row*
180x12, 180x12, 180x12


Incline D.B. Press (Weight Each Hand)**
75'sx10, 75'sx10, 75'sx10

Wide Grip Seated Rows**
140x10, 140x12, 140x12


Giant super set with no rest of the above
135x12, 135x12, 45'sx12, 100x12


Underhand Tri Pulldowns - Drop Sets
(75x6/55x8/35x10), (60x8/40x6/30x10)

D.B. Curls - Drop Sets
(45'sx8/30'sx6/20'sx10) (45'sx6/35'sx6/20'sx6)


* Superset with rest - 1 min
** Superset with rest - 1 min

Dropped the weight and went with VERY SLOW reps. That kicked my @$$.

[ka]

Lower

Front Squat *
185x8, 185x8, 185x8, 185x8

Body Weight Step Ups - 25" Step *
20, 20, 20, 20


Bar Lunge **
135x8, 135x8, 135x8

Seated Leg Curl **
160x8, 160x8, 160x8,


Seated Calf Raise SS with Standing Calf Raise
3 sets of 10 each

* Super Sets - No Rest
** Super Sets - No Rest

[ka]

3 min of jumping rope
20 squat thrusts with 10 push ups (push ups every other)
2 min of jumping rope
40 mountain climbers *
2 min of jumping rope
20 squat thrusts with 10 push ups (push ups every other)
2 min of jumping rope
40 mountain climbers *
2 min of jumping rope

* 1 rep when knee returns to the starting position

[ka]

Vertical Upper
Warm Ups Not Included


D.B. Press - Seated (Weight Each Hand)
80'sx12, 85'sx10, 90'sx7

Pull Ups (U.H.G) - Negatives
10, 10, Bdy+45x6


Dips **
Bdy+45x10, Bdy+45x10

Pull Downs - Behind Neck **
130x12, 130x10


Rear D.B. Flies - Drop Set
(40'sx8/20'sx8) (40'sx6/20'sx10)

D.B. Shrugs - Drop Set
(90'sx12/65'sx12), (90'sx12/65'sx12)


** Super set no rest

[ka]

Warm Ups not included

Squat
205x5, 225x5, 255x3, 275x3, 315x2, 365x1

Front Squat
185x8, 185x8, 205x6

Seated Leg Curl
145x10, 145x10, 145x10

Step Ups
Two 1 minute sets - I did as many as I could each minute

Skipped calves

[ka]

Horizontal Upper

Warm ups not included

Bench*
205x12, 225x10

T-Row*
195x12, 195x12


Incline D.B. Press (Weight Each Hand)**
85'sx12, 85'sx10

Wide Grip Seated Rows**
150x12, 150x10


Giant super set with no rest of the above
135x15, 135x15, 45'sx15, 105x15


Underhand Tri Pulldowns - Drop Sets
(60x15/40x10), (60x10/40x10)

D.B. Curls - Drop Sets
(45'sx8/20'sx12) (50'sx4//20'sx10)


* Superset with rest - 1 min
** Superset with rest - 1 min

Was short on time so I could only squeeze in two sets of each.

[ka]

Warm ups not included

D.L.
225x5, 255x3, 275x2, 295x2, 315x2, 365x1, 405x1, 425x1

Seated Leg Curl - Drop Sets
(145x10/100x10/70x10) (145x10/100x10/70x10)

[ka]

Vertical Upper
Warm Ups Not Included

Military Press *
135x12, 135x12

Pull Ups (U.H.G) *
12, 12

Dips **
Bdy+45x10, Bdy+45x10

Pull Downs - Behind Neck **
130x12, 130x12


Rear D.B. Flies - Drop Set
(40'sx8/20'sx10) (40'sx8/20'sx10)

D.B. Shrugs - Drop Set
(100'sx110/70'sx10), (100'sx10/70'sx10)


* Super set with rest
** Super set no rest

Short on time tonight, but I am not going to get what I want by missing a workout.

[ka]

3 min of jumping rope
25 mountain climbers * then 15 jump squats
2 min of jumping rope
25 mountain climbers * then 15 jump squats
2 min of jumping rope
25 mountain climbers * then 15 jump squats
2 min of jumping rope
25 mountain climbers * then 15 jump squats
2 min of jumping rope

* 1 rep when knee returns to the starting position

[ka]

Warm ups not included


Front Squat *
185x8, 185x8
SLDL *
155x10, 155x10


Bench **
205x10, 225x8
Seated Close Grip Row **
150x10, 165x10


Weighted Dips *
Bdy+25x10, Bdy+25x10
Chins (UHG) *
10, 10


D.B. Shoulder Press (Weight Each Hand) **
65'sx10, 65'sx10
D.B. Shrugs (Weight Each Hand) **
100'sx10, 105'sx10


D.B. Lat Raise **
20'sx10
D.B. Rear Fly **
20'sx10


Bar Curl **
95x10
Straight Bar Underhand Tri Pulldowns **
60x12

Calves
Seated x10, Standing Bdyx15

* Done as Super Set With Rest
** Done as Super Set No Rest


Done in 43 minutes


May switch the SLDL to Seated Leg Curl. Even with the light weight on the SLDL my Sacroiliac Joint & Iliolumbar ligament flared up.