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This week I got a squat personal record of 190 pounds! It surprisingly didn’t feel that hard at all. When I got my last PR it was a grinder for sure! I’ve gotten creative with my accessory movements and utilizing a lot of exercises on the cable machine and with dumbbells.
I must say, the subway stairs always leave me out of breath! I’ve been walking so much here in the city and it’s a great way to get in some extra cardio without even realizing. I always loved walking to class at MSU (when the weather was cooperating) so I really enjoy walking again.
Monday
- Bench: 95-115# x3
- Arnold press: 20# 4×10
- Lateral raise: 10# 4×8
- Shoulder press 65# 4×5
Tuesday
- Deadlift: 210# 5×2
- Single arm cable row: 4×8
- Superset rear delt: 4×8
- Barbell row: 65# 4×8
- Rear delt fly machine: 4×8
Wednesday: complete off day
Thursday
- Squat: 160# 4×5
- Reverse lunge 85# 4×12
- Sumo Squat: 4×8
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- Superset: curtsey lunge: 4×8
Friday
- Bench press: 110, 115, 120 x3, 90# 3×5
- Incline bench: 65# 4×8
- Arnold press: 20# 4×10
- Tricep rope extension: 4×10
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- Superset bicep curl: 4×8
Saturday
- Deadlift: 220# 3×1 165 3×5
- Pull-up: 3x fail
- Cross cable pull: 4×8
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- Superset rear delt pull:4×8
- Cable row: 4×8
Sunday
- Squat: 190# 3×1; 145# 3×5
- Straight leg deadlift: 4×8
- Reverse lunge: 25# 4×8
- Hip thrust: 5×5
