Nov 6 • General discussion
Recent workouts.
Workouts – 11/3/2025 to 11/5/2025
11/3/2025
Biceps
Incline Dumbbell Curl - 3 sets of 15 reps with 25 pounds,
- Hammer Curl - 3 sets of 15 reps with 20, 17.5 and 12.5 pounds
- Barbell Curl - 5 sets of 20 reps with 15 pounds
- Preacher Curl - 3 sets of 15 reps with 20 pounds
- Concentration Curl - 5 sets of 15 reps with 20 pounds db
- Cable Curl - 3 sets of 12 reps with 30 pounds
- High Cable Curl - 3 sets of 12 reps with 20 pounds.
Triceps –
1. Cable pushdowns – 3 sets of 15 reps -40 pounds.
2. DB extensions – 3 sets of 15 reps – 20 pounds
3. Close grip bp with 95 pounds – 3 sets of 12 reps.
Shoulders:
1. Pes dec – 3 sets of 15 reps with 30 pds.
2. BB press behind neck – 5 sets – 8 reps with 90 pds.
11/4/2025
1. Legs 5 sets of squats –155 -10 reps, 155 – 8 reps, 165 – 8 reps, 185 – 8 reps, 205 -5 reps
2. Lat pulldowns: 5 sets 15 reps.
3. KB row- 55 pounds 3 sets of 12 reps.
4. Sandbag carry with filled gym bag with pounds 30 feet. 3 times.
5. Assault bike – 50 minutes for 110 bpm max
11/5/2025
Chest – Incline BP on Smyth machine – 5 sets of 8 reps – 105, 115, 135, 135, 145,
- close grip bench press. 3 sets 12 reps 75 pounds.
2. Pec dec – 10 sets – 150reps – 90 pounds.
3. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps.
4. Spinner bike – 70 minutes – 90 bpm.
5. Assault bike– 30 minutes – 95 bpm.
6. Farmers walk with barbells -94 feet – 95 pounds.
5
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Recent workouts.
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