7d • General discussion
Workouts - 6/23.6/24, 6/25 and 6/26.
June 23, 2026 – Chest & Biceps -
- Bench Press - 75 pds for 3 sets of 25 reps.
- Incline Dumbbell Press - 35 pds 3 sets for 15 reps
- Dumbbell Chest Fly - 20 pd for 3 sets for 12 reps
- Push-Up - 5 sets of 20 reps
- Barbell Curl - 3 sets of 12 reps with 55 pds
- KB curls with 20 pds for 3 sets - 15 reps.
- Preacher Curl - 3 sets on Hammer Strength machine. 45 pds for 12 reps.
- Assault bike 60 minutes for 90rpms and 11 miles.
June 24, 2026 – Legs
- Squat - 5 sets of 8 reps 135 pds
- Leg Press - 5 sets of 12 reps - 175 pds
- Leg Extension - 5 sets of 15 reps - 85 pds
- Lunges - alternate leg for 3 sets with 25 pd kbs.
- Romanian Deadlift - 3 sets -of 8 reps with 135 pds.
- Leg Curl
Spinner bike 45 minutes - 90 rp,s
June 25, 2026
- Celebrated 78 birthday - Treadmill - 3 miles for 45 minutes.
- Pec Dec - 15 sets of 15 reps with 78 pds.
June 26, 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
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.
4
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Workouts - 6/23.6/24, 6/25 and 6/26.
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