[DEVILsSON]

good job.

[ka]

Originally Posted by DEVILsSON

good job.

thanks man - I toned down and switch up day 2 - thanks again

[ka]

Plyo/Body Weight Exercises


SS
Jump Squats
20, 20
Walking Lunges (Each Leg)
20, 15

Calve Raises
20, 20

Plyo Push Ups
20, 15

SS
Chins
12 w/OHG, 10 w/UHG
Dips
15, 12

Super Sets done with no rest, rest periods were about 30-40 seconds

[ka]

Warm ups not included


Front Squat *
185x8, 185x8, 205x6
Seated Leg Curl *
145x10, 145x10, 145x10


Bench *
205x8, 205x8, 225x6
Seated Close Grip Row *
165x10, 165x10, 180x6


D.B. Shoulder Press (Weight Each Hand) *
75'sx10, 75'sx10
D.B. Shrugs (Weight Each Hand) *
105'sx10, 105'sx10


Bar Curl *
100x8
Straight Bar Underhand Tri Pulldowns *
70x12


* Done as Super Set With Rest


Friday night is knucklehead night. I did not realize there were so many variations of the curl.

[ka]

Plyo/Body Weight Exercises/Shoulder Iso


SS
Jump Squats
20, 20
Walking Lunges (Each Leg)
10, 10


Plyo Push Ups
20, 20


SS
Lateral Box Jumps (18" Box)
10, 10
Calve Raises
20, 20


SS
Chins (Mixed Grip)
10, 10
Dips
15, 12


SS
DB Lat Raise
20'sx12
DB Rear Delt Fly
20'sx12


Super Sets done with no rest

Done in 17 Minutes 39 Seconds

[ka]

12 minutes of jumping rope
50 mountain climbers *

* 1 rep when knee returns to the starting position

[ka]

Warm ups not included


Front Squat
205x6, 205x6, 225x4, 225x4

Seated Leg Curl - Drop Sets
(145x10/85x10), (145x10,85x10)


Bench *
225x7, 225x7, 250x4, 185x15
Seated Close Grip Row *
180x6, 180x6, 195x4, 150x15


D.B. Shoulder Press (Weight Each Hand) *
80'sx10, 80'sx10
D.B. Shrugs (Weight Each Hand) *
105'sx10, 105'sx10


Bar Curl *
100x8
Straight Bar Underhand Tri Pulldowns *
70x12


* Done as Super Set

[ka]

SS
Jump Squats
20, 20
Walking Lunges (Each Leg)
10, 10


Plyo Push Ups
20, 20


SS
Lateral Box Jumps (22" Box)
10, 10
Calve Raises
20, 20


SS
Chins (U.H.G)
10, +45x5
Dips
15, +45x7


SS
DB Lat Raise
30'sx8, 20'sx10
DB Rear Delt Fly
30'sx8, 20'sx10


Super Sets done with no rest

Done in 18 Minutes 50 Seconds

[ka]

Warm Ups Not Included

Felt Like Doing Reps Tonight

Bench *
135x25, 135x25
Seated Row *
135x25, 135x20

Front Squat *
135x25, 135x20
Seated Leg Curl *
70x25, 70x25

D.B. Shoulder Press (Weight Each Hand) *
40'sx25, 40'sx25
D.B. Shrugs (Weight Each Hand) *
60'sx25, 60'sx25

Bar Curl (Straight Bar) *
45x30
Skull Crusher (Straight Bar) *
45x30

* Super Sets With No Rest

[ka]

SS
Jump Squats
20, 20
Walking Lunges (Each Leg)
10, 10


Plyo Push Ups
20, 20


SS
Lateral Box Jumps (22" Box)
10, 10
Calve Raises
25, 25


SS
Chins (U.H.G)
12, 10
Dips
20, 15


SS
DB Lat Raise
25'sx10, 25'sx10
DB Rear Delt Fly
25'sx10, 25'sx10


Super Sets done with no rest

Done in 19 Minutes 6 Seconds