Week 9 – Push – 👨‍🍳

Feels good to be back home! Back at the Y for a push session while my sons are at volleyball and basketball.

Today’s set list:

Dips:
Set 1: 90 lbs x 10 reps
Set 2: 90 lbs x 7 reps

Incline DB Press:
Set 1: 85 lbs x 8 reps
Set 2: 85 lbs x 7 reps

Overhead Cable Rope Extension:
Set 1: 105 lbs x 12 reps
Set 2: 105 lbs x 8 reps

Overhead Press:
Set 1: 115 lbs x 8 reps
Set 2: 115 lbs x 7 reps

Cable Lateral Raises:
Set 1: 35 lbs x 12 reps
Set 2: 35 lbs x 12 reps

Rope Pushdown:
Set 1: 110 lbs x 7 reps
Set 2: 110 lbs x 5 reps

Pec Deck:
Set 1: 200 lbs x 14 reps
Set 2: 200 lbs x 12 reps

Happy to have an extra day off and not have to go straight back to work. Need to grab a load of groceries and meal prep for the rest of the day.

Weighed in at 182.8 lbs — not awful. But let’s be clear… that’s not an extra three pounds of muscle. Ha!

Pull day tomorrow. Locked in.

Notes

• Weight at 182.8 lbs