Bench Press (Barbell)
Set 1 : 190 lb x 5
Set 2 : 225 lb x 5
Set 3 : 245 lb x 5
Bench Press (Dumbbell)
Set 1 : 60 lb x 10
Set 2 : 60 lb x 10
Set 3 : 60 lb x 10
Set 4 : 60 lb x 10
Set 5 : 60 lb x 10
Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 160 lb x 10
Set 4 : 160 lb x 10
Set 5 : 160 lb x 10
Incline Bench Press (Dumbbell)
Set 1 : 45 lb x 10
Set 2 : 45 lb x 10
Set 3 : 45 lb x 10
Face Pull
Set 1 : 90 lb x 12
Set 2 : 90 lb x 12
Set 3 : 90 lb x 12
Rear Delt Fly (Machine)
Set 1 : 110 lb x 10
Set 2 : 110 lb x 10
Set 3 : 110 lb x 10
Tricep Rope Push Down (Cable)
Set 1 : 100 lb x 12
Set 2 : 120 lb x 10
Set 3 : 100 lb x 10
This was the day I needed coming off of Covid. 245 for 5 moved better this cycle than it did last cycle. I am much more recovered this week vs last week. Lat pulldowns are fine where they are. My back is spent and it’s uncomfortable to sit/hold myself up while I write this. I felt both my triceps cramp up today. That was not fun. I did every single rep.
IG story link… wonder how long this will work?