Cycle 2 – Deload Week: Squat & Bench Press: 12/16/13
Slept around 6 hours and feeling good as I woke-up early and prepped to go to the gym (6/10).
It’s deload week so just took it easy today.
Nice and easy session for the day.
Info:
Body Weight: 180 lbs on 12/15/13
Pre-workout Warm-up Time: 25 minutes
Training Time: 1 hr 40 mins
Fasted Time: ~9 hours
Pre-workout Warm-ups:
Foam Rolling
Limber 11
Dynamic Stretching
Mini-band Exercises
Main Lift(s):
Squat:
Warm-up Sets:
45 x 5
45 x 5
80 x 5
95 x 5
110 x 3
Work Sets:
125 x 5
155 x 5
190 x 5
Rep Max Set:
125 x 14
Nice and easy sets.
Bench Press:
Warm-up Sets:
45 x 5
45 x 5
55 x 5
70 x 5
80 x 3
Work Sets:
90 x 5
110 x 5
135 x 5
Rest Pause Sets:
90 x 19
-30 second rest
165 x 12
-30 second rest
165 x 8
Easy sets and took my time.
Assistance Exercises:
Chin Up:
Warm-up Sets:
BW x 5
BW x 5
Rest Pause Sets:
BW x 10
– 30 second rest
BW x 6
– 30 second rest
BW x 5
Not as much reps not because I couldn’t do it.
But because I just wanted to take it easy today.
Barbell tricep Extension w/ Fat Gripz:
Warm-up Sets:
45 x 5
45 x 5
Rest Pause Sets:
45 x 13
– 30 second rest
45 x 8
– 30 second rest
45 x 5
Actually starting to like this and think I will continue some arm isolation work next phase.
Standing Ab Wheel Roller:
none
