Defying Inferior Genetics

[Shawnlock]

Wednesday

Deadlift - 305x5, 315x5, 325x4, 275x5x2

Bench - 180x5, 190x5, 200x5, 180x5x2

Tempo Squat - 145x8, 150x8x2, 140x8

[Shawnlock]

Friday

2ct Paused Squat - 205x4, 215x4, 225x4x3

CGBP - 165x4, 175x4, 195x4x3

Press, strict, no belt - 90x8, 95x8x3

[Shawnlock]

Week 1

Monday

BW - 178.2

Squat - 205x6, 215x6, 225x6x2

Press - 95x6, 105x6, 115x4, 110x6

Pendlay Rows - 115x15, 115x5x5


Took a month off, a weak sauce getting weaker but shamelessly keeping this log going in the intermediate section.

[Shawnlock]

10/03/18 Wednesday

Bench - 150x6, 155x6, 165x6x2

Romanian Dealift - 125x8, 135x8, 155x8, 160x8, 165x8

Flat DB Press - 55 each side x14, 5, 3


10/05/18 Friday

Deadlift - 235x6, 250x6, 265x6x2

CGBP - 140x8, 150x8, 155x8, 150x8, 135x8

Leg Press - 135 each side x 16, 5x5

[Shawnlock]

Week 2

10/08/18 Monday

BW - 177.6

Squat - 235x6, 240x6, 245x6x3

Press - 105x6, 110x6x2, 110x5, 100x6

Pendlay Rows - 135x16, 5x4, 3


10/10/18 Wednesday

Bench 155x6, 160x6, 165x6x3

Romanian Deadlift - 225x6, 235x6, 240x6x3

DB Flat Bench - 50 each side x15, 5x2, 4


10/13/18 Saturday

Deadlift - 255x6, 265x6, 280x6, 275x6x2

Incline CGBP - 105x8, 110x8, 115x8, 125x8x2

Leg Press - 160 each side x 16, 5x5

[Shawnlock]

Week 3

10/15/18 Monday

BW - 177

Squat - 245x6, 250x6, 255x6, 245x6, 240x6

Press - 90x6, 100x6, 110x6x3

Pendlay Rows - 140x15, 5x2, 4


10/17/18 Wednesday

Bench - 155x6, 165x6, 175x6x2, 165x6

RDL - 235x8, 245x8, 250x8, 250x4, 235x8

DB Flat Bench - 50 each side x 15, 4, 4, 3


10/19/18 Friday (had a really good sleep for the first time in the past few weeks)

Deadlift - 255x6, 265x6, 280x6, 285x6, 290x6

2ct Paused Incline Bench - 105x8, 110x8, 120x8, 125x8x2

Leg Press - 180 each side x 16, 5x5

[Shawnlock]

Week 4

10/22/18 Monday

BW - 178

Squat - 255x6, 260x6, 265x5, 255x6

Press - 100x6, 105x6, 115x6x2

Pendlay Rows - 155x15, 5x3, 4


10/24/18 Wednesday

Bench - 155x6, 160x6, 170x6x2

RDL - 230x8, 235x8. 240x8x2

DB Flat Bench - 50 each side x 15, 5x4, 4


10/26/18 Friday

Deadlift - 265x6, 275x6, 285x6, 295x6

2ct Paused Inclined Bench - 110x8, 120x8, 130x8x2

Leg Press - 205 each side x15, 5x5

[Shawnlock]

Week 5

10/29/18 Monday

BW - 177.6

Squat - 310x1, 260x6, 255x6, 250x6

Press - 130x1, 110x6x3,

Pendlay Rows - 165x13, 5x2, 4


10/31/18 Wednesday

Bench - 215x1, 180x6, 175x6x2

SLDL - 225x8, 235x8, 245x8x4

DB Incline Bench - 45 each side x15, 5x4, 4


11/02/18 Friday

Deadlift - 345x1, 290x6x3

Incline Bench T&G - 120x8, 125x8, 135x8x2, 140x8x2

DB Incline Bench - 50 each side x13, 4x3, 3

[Shawnlock]

Week 6

11/05/18 Monday

BW - 176.2

Squat - 305x1, 255x6x3

Press - 135x1, 115x6x3

Pendlay Rows - 165x15, 5x3, 4


11/07/18 Wednesday

Bench - 215x1, 180x6x3

SLDL - 235x8, 245x8, 255x8x4

DB Incline Bench - 50 each side x15, 5x5


11/09/18 Friday

Deadlift - 350x1, 295x6x3

Incline Bench T&G - 125x8, 135x8, 140x8x3, 135x8

DB Incline - 55 each side x12, 4x2, 3

[Shawnlock]

Week 7

11/12/18 Monday

BW - 176.6

Squat - 305x1, 255x6x3

Press - 140x1, 120x6x3

Pendlay Rows - 170x13, 5x3, 4


11/15/18 Thursday

Bench - 220x1, 185x6, 180x6x2

SLDL - 240x8, 250x8, 260x8x4

DB Incline - 55 each side x13, 5x2, 4

Missed the last day of the final week. YIKE


Random thought: every skinny guy's hypertrophy goal should be at least filling up a Brooks Brothers slimmest fit dress shirt.