pRISON cUBE wORKOUT – 7/13/2017

Deload Week Thursday

This has been a grueling two weeks here in the joint.

Reverse Hyperextension for Glutes – 30

Calf Extension – 50lb x 12; 125lb x 25 – not quite failure

Reverse Crunch – 41 good ROM

Pushup – 44 – Reached Failure, good form, good ROM

Hamstring Curl – 15 x 35 – Close to Failure

Leg Extension – 30 x 20; crazy burn, couldn’t take any more

Bicep Dumbbell Curl – 15 x 30; probably would have failed at 35

Dumbbell overhead Press – 10 x 30

Lying Tricep Dumbbell Extension – 10 x 20

Seated Overhead Dumbbell Tricep Extension – 10 x 15; elbows burning (1 Dumbbell held in both hands)

Lat Pull Down – 75lb x 20

Break

Iso chest squeeze Upper – 45 seconds; mega intensed, arms shaking the whole time

Have a Great Day!

Lubimûr

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s