June 6 Back and Hammies A3

LAT WIDE PULLDOWN:
Warm Up: 3x60x10,10,10
Working: 3x100x8,8,8

DEADS:
Warm UP: 2x135x10,10
Working: 3x205x5,5,2UGH 1x185x8

BENCH ROW:
Warm Up: 1x20x10
Working: 3x45x10,10, 10

LYING LEG CURL:
Warm UP: 2x50x10,10
Working: 3x80x8,8,8

SINGLE LEG CURL:
Working: 1x20x12, 2x30x10,12

June 5 CHEST DELT TRI

I feel like I always have some sort of weird injury lol-my left delt is still bugging me alittle so I didn't go up this week...I think I might have pinched a nerve or something...

FLAT BENCH:
Warm Up: 3x65x10,10,10
Working: 3x95x8,8,8

INCL DBL:
Warm UP: 2x17.5x10,10
Working: 2x40x11,11

STANDING DB PRESS:
Warm Up: 1x15x10
Working: 1x2ox10, 1x25x8, 1x20x10

SIDE UP:
Working: 3x8x10,10,10

TRI PRESS:
Warm Up: 2x25x10,10
Working: 2x40x10,10 1x45x8

DB EXT:
Warm Up: 1x10x12
Working: 1x15x12, 1x20x12

June 4 LEGS A3

LEG EXT:
Warm Up: 2x55x10,10
Working: 2x110x10,10

FR SQUATS:
Warm UP: 2x65x10,10
Working: 1x85x8, 3x95x8,8,8 playing with foot position...
think closer might be better for me

SUMO SQUATS:
Warm Up: 1x95x10
Working: 3x135x10,10,10

SPLIT SQUAT:
Working: 3x60x12,12,12

LEG PRESS:
Working: 1x90x20, 1x140x20
eh...

June 3 DELTS and BI A2

Warm Up: 5K
**Exhausted and lacking sleep

HI INCL BAR PRESS: Smith machine
Warm Up: 3x40x10,10,10
Working: 3x70x8,8,8

SEATED SIDE LATERALS:
Warm up: 1x10x10
Working: 3x15x10,10,10

FRONT RAISE:
Warm Up: 1x10x12
Working: 2x17.5x12,12
SS
REAR BENCH RASIE:
Warm Up: 1x10x12
Working: 2x12x12,12

BAR CURL:
Warm Up: 2x30x10,10
Working: 1x50x6, 2x55x6,6

ROPE CURL:
Warm Up: 1x40x12
Working: 2x80x10,10 1x85x10

June 2 BACK AND HAMMIES A2

LAT WIDE PULLDOWN:
Warm Up: 3x60x10,10,10
Working: 3x100x8,8,8

DEADS:
Warm Up: 2x135x10,10
Working: 3x200x7,7,7 hehee

BENCH DB ROW:
Warm Up: 1x30x10
Working: 3x45x9,9,8

LYING LEG CURL:
Warm up: 2x50x10,10
Working: 1x80x8, 2x65x10,10 dead legs..

SINGLE LEG CURL:
Working: 1x20x12, 2x25x12,12

June 1 CHEST DELTS TRI A2

FLAT BENCH:
Warm Up: 3x65x10,10,10
Working: 3x95x8,8,8

INCL DB:
Warm Up: 2x17.5x10,10
Working: 2x40x11,11 no spot so not going up...

STANDING DB PRESS:
Warm Up: 1x12x10
Working: 1x20x10, 2x25x9,9

SIDE UPS:
Working: 3x10x10,10,10

TRI PRESS:
Warm Up: 2x45x10,10
Working: 3x90x10,10,10

DB EXT:
Warm Up" 1x10x12
Working: 2x20x11,11

May 31 LEGS A2

LEG EXT:
Warm Up: 2x65x10,10
Working: 2x115x10,10

FRONT SQUATS:
Warm Up: 2x65x10,10
Working: 4x95x8,8,8,8

SUMO SQUATS:
Warm Up: 1x95x10
Working: 1x125x10, 2x135x10,10

SPLIT SQUATS:
Working: 3x50x12,12,12

LEG PRESS:
Working: 2x140x20,20

CARDIO: Extreme Circuit  Training 1 HR