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First Summer Deload (behind schedule)

OK, life has been hectic and I'm on the next deload week already. However I figured it can't hurt to try and catch up.

So here we go, there resistance on the bike for HIIT stayed on 1.

Here was my deload week and it sure felt hard.


Tuesday 
Squat 5 sets of 135

Superset 1
DB Lunges for three sets of 12 with 2 5lb dumbbells 
Push-up for three sets of 25. 

Superset 2
Romanian Deadlift four sets of 10 with 45 lbs
Barbell Rows for four sets of 10 with 45 lbs

Overhead Press 4 sets of 45
 
I did 4 sets of 15 Palloff Presses with 10lbs (see the "core work" video link below) 


Thursday
Deadlifts 5 sets 12x145

Superset 1
Bench Press four sets 10x135 

DB Squat for four sets of 15 with 5lb dumbbells  

Superset 2
Pull-ups 5 sets of two
Hip bridge 5 sets of 25

Reverse Fly for 3 sets of 15 with 5lb dumbbells 
Suit Case Carry twice across the gym with a 10lb dumbbell 

Saturday
Incline Bench 5 sets of 12 with 95lbs

Superset 1
Squat 3 sets 8x135   
Dumbbell Rows 3 sets of 12 with a 5 lb DBs  

Superset 2
Barbell Curls 4 sets of 12 with the 45lbs
Tricep Extensions (did cable pulldowns) 4 sets of 15x40 

BW Lunges 50 total broken up between side planks. The side plank was 35 seconds on each side twice. (NA)


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