10d • General discussion
Workouts in Early October
Oct 7, 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.
Oct 8, 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
October 9, 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.
October 10, 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.
15 Banded Triceps Extensions with 25 pd band - 3 sets.
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Workouts in Early October
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