8h • General discussion
Workout - 7/9 to 7/10/2026
July 9, 2026
Pec-Dec - 5 x 10-12 reps / use 85 pds sets / 4 second negatives
Incline Smith Machine Press 4 x 10, 8, 7, 6-reps / 115, 120, 135, 145/
Decline Machine Press 4 x 12 reps / 45-60 seconds rest between sets use 115 pds
Dips 4 x 10-12 reps
Cable Crossover 5 Sets" x 10-12 reps 25 pds on each side.
Swim ¼ mile in ocean. Tough - very bad rip currents coming back. Actually helped but I had to swim further past my street.
July 10, 2026
Bench Press: 5 sets x 5 reps with 135 pds
Pull-Up/Lat Pulldown: 4 sets x 10 reps
Incline Dumbbell Press: 3 sets x 10 reps with 45 pds
Barbell Row: 4 sets x 10 reps with 70, 75 and 80 pds
July 11, 2026
Arms and Back
Triceps Pushdown: 3 sets x 10 reps with 40, 50 and 60 pds
Barbell Curl: 3 sets x 10 reps with 40, 45 and 50 pds
Deadlift - 3 sets 135 for 5 reps
Pull-Up - 5 sets for 12 reps - minus 40 pds
Barbell Row - 85 pds - 3 sets of 12 reps
Kettlebell Row - 45 pds - 12 reps - 3 sets.
Hanging Leg Raise: 3 sets x 10 reps
Assault Bike 45 minutes at 95rpms.
50ft (15m) Dual KB Farmers Lunges - 45 pds.
15 Banded Triceps Extensions with 25 pd band - 3 sets.
Dips - 10 sets - 12 reps.
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Workout - 7/9 to 7/10/2026
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