7d • General discussion
Workouts 8/11, 12 and 13/2026
August 11, 2026 – Legs
- Squat - 5 sets of 8 reps 135 pds
- Leg Press - 5 sets of 12 reps - 175 pds
- Leg Extension - 5 sets of 15 reps - 85 pds
- Lunges - alternate leg for 3 sets with 25 pd kbs.
- Romanian Deadlift - 3 sets -of 8 reps with 135 pds.
- Leg Curl
- Spinner bike 45 minutes - 90 rp,s.
Abs
August 12, 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 minutes.
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.
Hanging Leg Raise: 3 sets x 10 reps
August 13, 2026 – Chest & Biceps -
- Bench Press - 75 pds for 3 sets of 25 reps.
- Incline Dumbbell Press - 35 pds 3 sets for 15 reps
- Dumbbell Chest Fly - 20 pd for 3 sets for 12 reps
- Push-Up - 5 sets of 20 reps
- Barbell Curl - 3 sets of 12 reps with 55 pds
- KB curls with 20 pds for 3 sets - 15 reps.
- Preacher Curl - 3 sets on Hammer Strength machine. 45 pds for 12 reps.
- Assault bike 60 minutes for 90rpms and 11 miles.
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Workouts 8/11, 12 and 13/2026
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