Saturday March 29 2025
@domestic-supply.com
I got absolutely crushed at work tonight and by the time i made it into the gym it was super late, i decided to not train core or do cardio tonight, i wanted to get in and push it hard for my push day.
I have one day of cardio in the books, 3 more to go, which we will get done.
Everything went up again, which made me happy, i improved my weighted dips tonight i can now do my bodyweight plus 55lbs for 10 hard reps.
Coach got back to me and the extra core day we are adding in will consist of 10 minutes of a variety of planks each one being 2 minutes in duration.
Now that i have a 4th day added for cardio and core, i can be more flexible on the days i do cardio and core work, nice change that i like.
So far we arent worrying about a deficit or calories, coach is going to test the waters for a few weeks and see what comes with the extra day of cardio and core, it will now be 60 minutes of treadmill 4 days a week.
Two working sets 12/10 for reps all numbers are in lbs.
Push day
Chest/Delts/Shoulders/tricep
Cable Chest Press 12/10 (110,112)
Machine Incline Press 12/10 (242,254)
Pec Dec 12/10 (230,232)
Weighted Dips12/10 ( 229.4lbs+52,55 )
Cable chest Isolation 12/10 ( 30,40)
Machine Shoulder Press12/6 ( 155,157 )
DB Shoulder Press 10 (50)
DB Side Raises 12/10 ( 30,35 )
DB Front Rasies 12/10 ( 35,40 )
RopePushdown 12/10 (130,140 )
V-Grip Pressdown 12/10 ( 140,150 )
Wide Grip Press Down 12/10 ( 150,160 )