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Forgot to post 1:20 cardio Sunday am pre nfl kickoff

Monday 💪

1:20 cardio to start Saturday morning

I’m probably the worst judge of that type of thing since I’ll always be “forever small” but I’m gonna attempt my fist ever 300lb bench on Monday if that means anything. 💪

Flex Chest press 4ppsx5 3ppsx11 Prone hamstring curl 130x6 110x8 Flex leg ext 225x7/6 Lat pulldown pronated grip 230x7/6 Bodymasters Ohp pronated grip 275x 11 Seated lateral raise 130x10 Flex chest supported row 235x7 185x9 Tricep pushdown 130x9/8 Rear delt...

I did a bodyweight set after the weighted pull-ups to finish off

Weighted pull-ups 45x8/6 BWx10 Flex leg extension 180x14/11 Standing hamstring curl 90x6 70x8 Lifefitness Ohp neutral grip 275x15 Lifefitness seated lateral 140x9 Bodymasters chest supported row with D handles 230x8/6 V bar tricep pushdowns 130x14 150x12...

Zero, it’s by far my best lift. More history of achy shoulders with benching than military press.

Standing military press 195x 5 (Much better approach) Rackable curl bar curls 85x10/8 Weighted ab crunch 45lbsx10/8 Bodymasters overhead press pronated grip 275x10 Cable bicep curls 160x8 140x10 Copenhagen planks 2x 25 sec holds Atlantis lateral raise 145x7 Prime...

Atlantis hack squat 7ppsx6/5 Good morning on leverage squat 6ppsx6 5ppsx8 Bodymasters seated leg press 4ppsx 8 Nautilus hip thrust 7ppsx12/9 Bodymasters leg ext 250x9/7 Flex hamtractor 285x8/7 45 min steady state rower

My gym is known for the lighting in its posing room lmao

Bench 280x7/5 Kabuki bar seal row 250x6 200x 10 Hammer strength incline 4ppsx6 3pps and a 25x 7 Flex chest supported row 235x6 210x8 Lifefitness chest fly 250x8 Hammer strength high row 4ppsx6 3ppsx 8 35 min interval Rower

Forgot to post 1:20 cardio yesterday

1:20 min rower to start off Saturdays work day

Did pull-ups yesterday. Just one pattern today.

Flex leverage chest press 4pps and a 5x5 3pps and a 25x 8 Prone hamstring curls 130x7/6 Leg extension 250x8/7 Lat pulldown 250x 5 210x8 Lifefitness Ohp pronated grip 275x10 Atlantis lateral raise 120x9 Flex chest supported row 225x5 185x7 Straight bar tricep...

Seeing very good progression across the board. Adding 5 lbs and reps to it. Still holding off on the planks due to the ab pull, it only acts up with planking type movements.

Weighted pull-ups 45x7 25x 9 BW x 11 Bodymasters Ohp with gym pin neutral grip 275x15 Single leg hamstring curl 80x8/6 Lifefitness seated lateral 150x8 Body masters leg ext single leg 100x8/7 Body masters chest supported row pronated grip 250x7/6 Strapped cable tricep...

Standing military press 195x5 Rackable easy bar curls 105x8/6 Lifefitness Ohp with gym pin pronated grip 275x10 Weighted ab crunch 45lbsx9/7 Atlantis lateral raise 140x7 Cable bicep curls 130x10/8 Copenhagen planks 2x25 sec holds per side Crossbody tricep...