3d • General discussion
Workouts
Workouts 9/20 to 9/23/2026
Sept 20, 2026
Bench press - guillotine version - old school - 85 pds. (bring bar to throat).
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 lbs on each side.
Walk 1.5 miles on beach - not many more since go back to inland home.
Sept 21, 2026
Incline 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
September 22, 2026
Arms
Triceps Pushdown: 3 sets x 10 reps with 40, 50 and 60 pds
Dips - 6 sets of 20 reps.
Dropped sets 6 sets of starting weight -25 DB curls 10 , 20 pds -15 reps, 17.5 pds - 22 reps, 15 pds -25 reps.
Barbell Curl: 3 sets x 10 reps with 40, 45 and 50 pds.
BB Curls - Progressives - 12 reps w 25, 24 reps with 17.5, 36 reps with 10 lbs.
45 Olympic bar curls 3 sests of 8 reps.
Cable curls - 4 sets of 12 reps with 55, 45, 40 and 35 lbs.
September 22, 2026
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.
Assault Bike 45 minutes at 95rpms.
50ft (15m) Dual KB Farmers Lunges - 45 pds.
15 Banded Triceps Extensions with 25 pd band - 3 sets.
September 23, 2026
LEGS:
Squat: 5 sets x 5 reps with 125, 145, 185 and 205 pds. Finish with 85 pds for 25 reps.
Romanian Deadlift: 4 sets x 10 reps with 135 pds
Leg Extensions or Bulgarian Split Squats: 3 sets x 10 reps
Hanging Leg Raise: 3 sets x 10 reps Assault Bike 45 minutes at 95rpms.
Overhead Press: 5 sets x 5 reps with 75 pds
Pull-Up/Lat Pulldown: 4 sets x 10 reps with 75, 85, 95 pds and 105 pds.
Triceps: Close-Grip Bench Press 3 sets x 10 reps with 55 pds.
Dumbbell Row: 3 sets x 10 reps with 50 pds kbs.
Triceps Pushdown: 3 sets x 10 reps
Barbell Curl: 3 sets x 10 reps
September 24, 2026
LOWER BODY WORKOUT
Deadlift: 5 sets x 5 reps with 165 pds.
Leg extensions on Smyth machine 5 sets X 15 reps with 85 pds
Leg pres - 10 sets with 225 for 8 reps.
Lying Leg Curl: 3 sets x 15 reps with 35 pds
Kneeling Ab Wheel Roll-Out: 3 sets x 10 reps
Spinner bike 40 minutes for 8 miles.
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