Back, Biceps and Light Glutes Workout

EZ Curl Bar Bent Over Row
55lbs x 15
65lbs x 12 - good weights
65lbs x 12
65lbs x 12 - struggled last 3 reps

One Arm DB Row
30lbs x 15 @each - hard 5 reps esp on right arm
30lbs x 12@each - right side struggled last 2
30lbs x 10@each - started off w/ right side & only managed to 10 w/out compromising form

Butt Blaster
20lbs x 15@each
20lbs x 20@each better form esp in right- felt super burn last 5
20lbs x 20 @each

Standing DB Biceps Curls
10lbs x 12 - last 2 were tough
10lbs x 10 - last 2 were rough
10lbs x 10 - last 2 were rough
All set felt biceps tension & burn

Standing Cable Hip Abduction
15lbs x 20 @each
15lbs x 20 @each
15lbs x 20 @each
All set felt burn on standing & pulling leg

Standing Cable Hip Adduction
15lbs x 20 @each - felt burn at inner thighs
15lbs x 20 @each
15lbs x 20 @each

Assisted Pull Up (Ovhand Grip) blue band
10 reps
7 reps (last 1 was half way up)
5 reps (last 1 was half way up)

Chest, Shoulders & Biceps Workout

DB Incline Press
Set 1-2 5lbs x 15 reps - warm up sets
Set 3- 10lbs x 15 reps - focusing on tightening upper back & core. Felt burn on shoulders

Set 4 - 10lbs x 12 reps - Ok reps
Set 5 - 15 lbs x 10 reps - great resistance weights - still could maintain good controlled form & felt the tension

Standing DB Overhead Press
Set 1 - 15 lbs x 8 reps - focused on tension & esp left arm since it's weaker
Set 2 - 15lbs x 8 reps - left arm felt weak towards last 3 reps - might have to drop weights at last set
Set 3 - 10lbs x 12 reps - too light for right arm but decent enough for left arm - not much struggling

DB Prone Rear Delt Raise
Set 1 - 5lbs x 12 reps - decent, felt quite light
Set 2- 5lbs x 12 reps - decent (might be able to do heavier weights like 7-8lbs but no such DBs at gym!)
Set 3 - 5 lbs x 12 reps - started to feel the burn in upper left traps esp by last 5 reps. DB felt light for right arm

Alt. Biceps Curls
Set 1 - 10 lbs x 15 reps - biceps burn by last 3 reps!
Set 2 - 10lbs x 12 reps - more aggressive tempo but w/out swinging the body or the weights around. Isolated the mov'ts on biceps solely- struggled last 2 reps
Set 3- 10lbs x 12 reps - same tempo as set 2 - struggled last 2 reps

Finisher:
One Arm DB Jerk
15lbs x 10 reps @each arm
20lbs x 10 reps @each arm

Chest, Shoulders, Triceps, Biceps + HIIT spin bike

Warm up

• 2.5 lbs plate x 10 reps @each Rhomboids
• 2.5 lbs plates x 10 reps Side lateral raise
• 2.5 lbs plate x 10 reps Prone delt raise
• 2.5 lbs. Plate x 10 reps Prone trap raise

BB incline press

• Set 1 - 30lbs preloaded bb x 10 reps (mod. Heavy)
• Set 2 - same bb x 10 reps
• Set 3 - same bb x 10 reps - felt more power by pressing back against bench

DB One Arm Shoulder Press

• Set 1 - 15 lbs x 10 reps (left arm struggled last 2 reps- right arm ok)
• Set 2 - 15 lbs x 10 reps (left arm struggled last 3 reps)
• Set 3 - 15 lbs x 10 reps (same)

Bodyweight overhead triceps ext (squat rack # 7 height)

• Set 1 - bw x 10 reps (vid) - elbows are flaring out - need to tuck closer to body
• Set 2 - bw x 12 reps (vid) - more burning on triceps esp by 10th rep
• Elbows are more tucked in - head migh need to go under bar more?
• Set 3 - bw x 12 reps - really pushing thru by 8th reps.

DB Alt. Biceps curls

• Set 1 - 10lbs x 12 reps @each arm - biceps burn by 8th rep
• Set 2 - 10lbs x 10 reps - struggledby 8th - only managed 10 reps
• Set 3 - 10 lbs x 10 reps - same

HIIT spin bike: 20 mins (3-4 min rest- 1 min med resistance pedaling) about 5-6 rounds

Back, Shoulders and Arms Workout

Since I was working from home today, I decided to do my Carb Nite. That means I needed to work on pushing iron at the gym!!

• Practicing overhand grip pull ups) - didn't count the sets just tried my best to pull myself up and did negative unassisted
• 3 sets 10 reps reverse body rows on BB squat rack
• 3 sets 12 reps alternating One Arm Row (25lbs plate)- each arm
• 3 sets 10 reps alternating One Arm Shoulder Press (15lbs DB) - each arm
• 3 sets 10-12 reps elevated feet bench triceps dips
• 3 sets 10 reps alternating biceps curls (12lbs DB)- each arm