22d • General discussion
Workouts 7/22 to 7/28/2026
July 22, 2026
Pec-Dec - 5 x 10-12 reps / use 85 pds sets / 4 second negatives
Incline Smith Machine Press 4 x 10, 8, 7, 6-reps / 115, 120, 135, 145/
Decline Machine Press 4 x 12 reps / 45-60 seconds rest between sets use 115 pds
Dips 4 x 10-12 reps
Cable Crossover 5 Sets" x 10-12 reps 25 pds on each side.
Swim ¼ mile in ocean.
July 23, 2026
Incline Bench Press: 5 sets x 5 reps with 135 pds
Pull-Up/Lat Pulldown: 4 sets x 10 reps
Incline Dumbbell Press: 3 sets x 10 reps with 45 pds
Barbell Row: 4 sets x 10 reps with 70, 75 and 80 pds
July 24, 2026
Arms
Triceps Pushdown: 3 sets x 10 reps with 40, 50 and 60 pds
Barbell Curl: 3 sets x 10 reps with 40, 45 and 50 pds
Deadlift - 3 sets 135 for 5 reps
Pull-Up - 5 sets for 12 reps - minus 40 pds
Barbell Row - 85 pds - 3 sets of 12 reps
Kettlebell Row - 45 pds - 12 reps - 3 sets.
Hanging Leg Raise: 3 sets x 10 reps
Assault Bike 45 minutes at 95rpms.
50ft (15m) Dual KB Farmers Lunges - 25 pds.
15 Banded Triceps Extensions with 25 pd band - 3 sets.
Dips - 10 sets - 12 reps.
July 25, 2026
LEGS:
Squat: 5 sets x 5 reps with 85, 105, 135, 155 and 185 pds.
Romanian Deadlift: 4 sets x 10 reps with 135 pds
Leg Extensions or Bulgarian Split Squats: 3 sets x 10 reps
Hanging Leg Raise: 3 sets x 10 reps
Assault Bike 45 minutes at 95rpms.
Overhead Press: 5 sets x 5 reps with 75 pds
Pull-Up/Lat Pulldown: 4 sets x 10 reps with 75, 85, 95 pds and 105 pds.
Close-Grip Bench Press 3 sets x 10 reps with 55 pds.
Dumbbell Row: 3 sets x 10 reps with 50 pds kbs.
Triceps Pushdown: 3 sets x 10 reps
Barbell Curl: 3 sets x 10 reps
July 26, 2026
LOWER BODY WORKOUT
Deadlift: 5 sets x 5 reps with 175 pds.
Leg extensions on Smyth machine 5 sets X 15 reps with 85 pds
Front Squat: 5 sets x 5 reps with 135 pds
Lying Leg Curl: 3 sets x 15 reps with 35 pds
Kneeling Ab Wheel Roll-Out: 3 sets x 10 reps
Spinner bike 40 minutes for 8 miles.
July 27, 2026
Chest
1. Empty Bar (45 lbs) x 10 reps (focus on bar path)
2. 85 lbs x 5 reps (smooth, controlled tempo)
3. 115 lbs x 3 reps (fast concentric speed)
4. 130 lbs x 1 rep (feels heavy, primes the nervous system)
5. Kneeling Ab Wheel Roll-Out: 3 sets x 10 reps
6. Swim in bay for 40 minutes for 1.5 miles.
7. Hanging keg raises 4 mimutes.
Walk two miles in 24 minutes in sand and asphalt by beach.
July 28, 2026
LEGS:
1. Squat: 5 sets x 5 reps with 85, 105, 135, 155 and 185 pds.
2.Romanian Deadlift: 4 sets x 10 reps with 135 pds
3.Bulgarian Split Squats 3 sets x 10 reps with 135 pds
4.Seated Leg Curls 5 Sets 12 reps with 75 pds/;.lkjuhytgrewsaq
5.Single Lying Leg Curls 5 sets12 reps with 30 pds.
15 Banded Tricep Extensions with 25 pd band - 3 sets.
Ocean swim - 1/4 mile for 18 minutes. Not Michael Spitz.
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Workouts 7/22 to 7/28/2026
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