20-21 Nov 2025

Lower Body C
Thursday, Nov 20, 2025 at 10:59am

Straight Leg Trap Bar Deadlift
"5/3/1

WM: 385"
Set 1: 170 lbs x 5
Set 2: 220 lbs x 5
Set 3: 250 lbs x 5
Set 4: 280 lbs x 5
Set 5: 300 lbs x 5

Started with DL and thought.... hmmmm let's see how SLDL feel with the trap bar, and preferred them. 

Leg Extension (Machine)
Set 1: 125 lbs x 12
Set 2: 140 lbs x 8
Set 3: 170 lbs x 16

Seated Leg Curl (Machine)
Set 1: 125 lbs x 8
Set 2: 140 lbs x 7
Set 3: 155 lbs x 9

Sit Up (Weighted)
Set 1: 130 lbs x 10
Set 2: 152 lbs x 8
Set 3: 152 lbs x 8

Walking
Set 1: 1mi - 14min 20s​

Upper Push D
Friday, Nov 21, 2025 at 11:54am

Warm Up

Neutral Grip Machine Bench Press
Set 1: 110 lbs x 10
Set 2: 140 lbs x 8
Set 3: 170 lbs x 11

Single Arm Lateral Raise (Cable)
"Odd - R
Even - L"
Set 1: 7.5 lbs x 10
Set 2: 12.5 lbs x 10
Set 3: 7.5 lbs x 10
Set 4: 12.5 lbs x 10
Set 5: 7.5 lbs x 10
Set 6: 12.5 lbs x 10

The ROM for laterals is still not 100% there, so I am doing partials on the right arm for now.

Kettlebell Clean
Set 1: 35 lbs x 6
Set 2: 35 lbs x 6
Set 3: 50 lbs x 6
Set 4: 55 lbs x 8

Triceps Pushdown
Set 1: 110 lbs x 15
Set 2: 121 lbs x 12
Set 3: 143 lbs x 12

Rowing Intervals for 8 minutes

Yoga tonight