My (Now) Typical Monday Workout

Finally, my work (and $$) with a strength coach gives me something tangible to use. He was a great lifter, new a lot about the muscle types and how they are used per lift. I need to gain some strength in my lower back and lats. I suppose this is sorta typical. But just killed myself today at the gym. My weight ranges will very for the first week or so, until a more firm foundation can be found.

Warm up - 10 min on Bike

Shoulder Prehab 2 sets

• Pro/Retract Series x 12
• Standing Cuban Press x 12
• Standing Full Cans x 12

Core 2 Sets (one before and one after weights)

• Triple Play x 24
• MB Rotation Throws x 40 each side
• Bird Dog x 20

Speed Squat

• 50% x 3
• 55% x 2 x 3
• 60% x 2 x 3

Leg Curl (Swiss Ball)

• 15, 15, 12, 10

Romanian Dead Lift

• 55% x 8
• 55% x 6
• 60% x 5
• 65% x 5

Bench Press

• 65% x 10
• 70% x 6
• 80% x 4
• 85% x 2x3
• 90% x 1x3
  

Inverted Row (until my Blast Straps Show Up)

• try to get 100 total in 3 sets

SS: Tri Pressdown

• 90lbs x 3x20

Dumbbell Alternating Curls

• 30 lbs x 10

It was good times. Plus today is my high carb day, so I'm happy eating some good stuff today.