Goal for all exercises except prone jackknifes is 2×12. The Jackknifes are 2×10
Squats
WU 1×6×65 (up the warm up weight a little next time)
1×12×100 (+2.5)
1×12×100 (+5)
WU 1×6×65 (up the warm up weight a little next time)
1×12×100 (+2.5)
1×12×100 (+5)
105 for starting the squats next time. I had plenty in the tank.
B1 Pushups 45 degree angle
1x 9 xbw (+1)
1x 12 xbw (+2)
B2 1 arm DB row (sub for seated row for the duration of the gym being closed)
1×12×30(e) (+5)
1×12×30 (e) (+2.5)
Stepup
1x 5 x BW (e) (no step so bench was higher than what I was used to)
1x 8 xBW (e)
Forgot to get a new step. I think I would have better with these with a shorter step.
Prone Jack Knife
1×10 (+2)
1x 8
Not bad. Lost my balance on the second set.
Overall, this was a good work out. Have to remember to get a step for Wednesday.
Tags: NROL4W
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