Warmup
5 Minutes on Elliptical
Prisoner squats (10)
Y-Squats (10)
Hip Pop (10)
Single Leg Hip Pop (10 Each Leg)
Ys, Ts, and Is (10 each)
Birddogs (10 each side)
Squats
1x5x65
1x5x80
1x5x95
1x5x110
1x3X130 – Failed
1x8x95
Missed the 3×130. My front hip was giving me fits so I thought it would be wise to back off on these.
Bench
2x5x45
1x5x50
1x5x60
1x3x75
1x8x55
These felt really good tonight. The stretch in my left hip felt really nice.
Row
1x5x45
1x5x50
1x5x60
1x5x70
1x4x80 < couldn’t count on this set was supposed to be 3×80)
1x8x60
Decline Bench
1x8x55
1x8x55
1x8x55
Will stay at this weight. Although I got all 8 reps out, it wasn’t easy.
BB Curls
1x8x45
2x5x45
I could really tell that the diet has kicked in with these
Tricep Extensions BB
1x8x17.5s
1x5x17.5s
1x5x17.5s
Will stay here for a little bit.
Cool Down
Supermans (10)
Lying Scorpions (15 each side)
Not a bad workout over all. I was a little surprised by the hip because it felt pretty good until I went to try and pick up the 130 for the squat. It just didn’t feel good so I ditched the heavy set. Will try for it next week.
Other than that, this was a good workout.
Tags: 5x5
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