Post Bachelor Party Week

Well, I didn’t get to start my work outs till Wednesday because I’m an old man and can’t handle a week of debauchery so here’s what this week looked like.

Current Stats: Weight 183 lbs

Macros: Carbs: 250-300 Pro: 225-250 Fats: 100-110

 

Wednesday: Legs

  • A1: Squats
    • 66% 295×6
    • 70% 315×6
    • 72% 320×6
    • 75% 335×6
  • B1: Reverse hyperextension 3×15
  • B2: Single Leg Glute bridge 3×10 each leg (slow and 1 sec contraction at the peak)
  • C1: Leg extensions 3×15
  • C2: adduction 3×15
  • C3: standing calf raises 3×15

Thursday:  Upper Vertical

  • AM: 1.5 mile jog
  • PM: Lifting
  • A1: Seated DB press 4×6-8
  • A2: Neutral grip Pull Ups 4×8-10
  • B1: Incline DB Press 3×8-10
  • B2: Lat pulldowns behind the neck 3×10
  • C1: Standing Alt DB Curls 3x 8-10 (Double drop on the end for max reps)
  • C2: DB skull crushers on incline bench 3×10
  • D1: Front Double bicep curl 3×10-12
  • D2: Single Arm cable pull downs 3×15-20

Friday:  Horizontal upper day

  • A1: Flat BB bench press 4×10
  • A2: DB rows 4×10
  • B1: cable side lateral 4×12-15 (double drop last set)
  • B2: Over head rope extensions 4×12-15 (double drop last set)
  • C1: Cable flys 3x 12-15
  • C2: Rope cable rows (low): 3×12

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