Workouts week of 3/17
3/18 Full Body
Squat 5x10,8,5,5,3
Bench 5x5,5,5,5,3
Hammer strength high row 5x6
Machine shoulder press 5x6
Tricep extension 3x15
Db curls 3x12
3/19 Pull
Pull ups 3x8
Weighted pull ups 3x5
Single arm db row 3x10
Vbar pull downs 3x10
Cable rows 3x10
Rear delt fly 3x10
Db curls 3x10
5k easy run
3/20
Core power yoga sculpt class
Notes: This was hard lol
3/21 Push
Dips 4x15
Db bench 5x10,8,8,6,10
Incline hammer press 4x10
Machine fly 4x12
Side raises 4x12
Machine db press 3x10
Cable skullcrushers 4x10
3/22 Rest
3/23 Full Body & Core
Squat 5x5
Bench press 5x5,5,5,2,2
Hammer strength high row 5x6
Seated DB Shoulder Press 4x8
*Cable Hip Flexor Raise 4x12
Hanging Leg Raise 4x10
*Tibialis Calf Raise 4x12
*QL side bend extension 4x10
20 minutes heavy bag
*Notes: Incorporating a few movements from Ben Patrick 'kneesovertoesguy' to strengthen my entire core (easily my weakest bodypart). I've been a fan of his work for a while and now trying to progress in some of his training philosophies. Hoping to see some correlation between correcting some muscle imbalances and my low back pain that I have yet to figure out for years.