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      09-21-2020, 09:41 PM   #2556
NorCalAthlete
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Damn Iím late to this thread. Copy/pasting these from another forum - gotta keep myself accountable here.

Starting from last week:

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Shot up to 191 lbs earlier in lockdown. Lots of body weight stuff (pushups, pull-ups, squats / lunges, etc) shaved back down to 183 (no cardio / running though just paddleboarding and golfing).

First day back in the gym yesterday, did legs.

6 sets of squats
5x10 sets of deadlift
5X10 sets of lunges
5x10+20 supersets of half-squats + calf raises
5x10 sets of leg extensions
5x10 sets of leg curls
5x10 sets of hip thrusts
5x20 sets of leg press

Feels great to be sore again.

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Back day

6x10 High row
5x10 Reverse fly
5x10 lat Pulldown
3x12 low row
4x10 seated cable row

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Chest day

6x10 flat bench
5x10 incline bench
5x10 decline bench
5x10 flys
5x10 tricep extensions

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Shoulders day

5x10 iso press
5x10/10/20 super set: upright rows, overhead press, shrugs (same barbell)
5x10 barbell shrugs (from deadlift)
5x10 tricep split pulldown (rope w/ pull apart at the end of rep for the split)
5x10 delt raises
5x10 overhead press

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Just finished shoulder day. Unfortunately all the cardio machines at my gym are closed off and I donít have a treadmill at home and between smoke and protests and whatnot I havenít been running outside or anything for cardio.

I do mix in dumbbells at home for arms + Hanging leg lifts off my pull-up bar for a bit of abs.