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01-02-2019, 02:25 PM
#801
1/3 BW: 308
TSFOSB Wk1 D3
BP:
45x10x2
95x5x2
135x3
185x2
220x2x10 - 12, 1, 1, 1, 1, 1, 1, 1, 1, 1 minute splits
OHP:
45x5
75x5
95x3
115x2
135x1
155x1
175x1
195x1
215x2 - 27 minute split
185x3x4 - 3, 4, 4, 3 minute splits
Chins:
2, 2, 2, 2
Last edited by Str8shutr; 01-03-2019 at 05:06 PM.
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01-03-2019, 07:22 PM
#802
1/4 BW 307
TSFOSB Wk1 D4
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
305x2x10 - 14, 1.5, 1.5, 1.5, 1.5, 1.5, 1.5, 2, 2, 2 minute splits
DL:
135x3
225x2
315x1
365x5x3 - 17, 4, 4 minute splits
Leg Press:
135x10
225x10
315x10
Man my upper back is sore from those chins.
Last edited by Str8shutr; 01-04-2019 at 07:19 PM.
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01-05-2019, 04:42 PM
#803
1/6 BW: 309
TSFOSB Wk2 D1
BP:
45x10x2
95x5x2
135x3
185x2
225x1
250x1
275x5x5 - 30, 3, 3, 4, 4 minute splits
OHP:
45x5
75x5
95x3
115x2
135x1
150x8 - 14 minute split
150x7x2 - 4, 5 minute splits
Triceps PRESSDOWNS (superset w/):
40x10
55x10x3
DBCurlz (per arm):
20x10x4
Got to remember to keep my left arm tucked on B. Definitely helps reduce shoulder pain.
Doing this on Sunday before work instead of Monday b/c don’t want to squeeze in a WO Monday afternoon when I’m trying to transition back to regular day schedule. It’s just a pain in the ass.
Last edited by Str8shutr; 01-06-2019 at 05:16 PM.
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01-07-2019, 03:26 PM
#804
1/8 BW 308
TSFOSB Wk2 D2
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
350x5x2 - 24, 5 minute splits
315x5x3 - 6, 6, 8 minute splits
DL:
135x3
225x2
315x1
345x2x10 - 24, 1, 1, 1, 1, 1, 2, 2, 2, 2 minute splits
Left calf still bothering me. Flared up after 2nd set at 350. Also fighting some congestion in my upper chest. Bleccchhhh. Not my best WO.
Last edited by Str8shutr; 01-08-2019 at 10:13 AM.
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01-09-2019, 03:43 PM
#805
1/10 BW: 310
TSFOSB Wk2 D3
BP:
45x10x2
95x5x2
135x3
185x2
225x1
235x2x10 - 15, 1, 1, 1, 1, 1, 1, 1, 1, 1 minute splits
OHP:
45x5
75x5
95x3
115x2
135x1
160x1
180x1
200x1 - 21 minute split
190x3x3 - 5, 6, 6 minute splits
190x5 - 6 minute split
Chins:
2, 2, 2, 2, 2
Last edited by Str8shutr; 01-10-2019 at 09:58 AM.
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01-10-2019, 08:21 PM
#806
1/11 BW 311
TSFOSB Wk2 D4
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x2x10 - 17, 1, 1, 1, 1, 1.5, 1.5, 3, 2, 1.5 minute splits
DL:
135x3
225x2
315x1
395x5x3 - 26, 5, 5 minute splits
Leg Press:
225x10x2
315x10
Last edited by Str8shutr; 01-11-2019 at 05:01 AM.
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01-13-2019, 07:20 AM
#807
1/14 BW: 311
TSFOSB Wk3 D1
BP:
45x10x2
95x5x2
135x3
185x2
225x1
255x1
285x1
310x3 - 18 minute split
290x5x5 - 3, 4, 4, 5, 5 minute splits
DB Incline Press:
55x10
OHP:
45x5
75x5
95x3
115x2
135x6x2 - 20, 3 minute splits
135x5.5 - 3 minute split
Triceps PRESSDOWNS (superset w/):
40x10
55x10x3
DBCurlz (per arm):
20x10x4
Holy moly those DB presses gave me a pump. They felt really weird, and I probably went way too heavy for first set ever, maybe start them again with 35s?
Last edited by Str8shutr; 01-14-2019 at 05:49 AM.
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01-14-2019, 10:15 AM
#808
1/15 BW 309
TSFOSB Wk3 D2
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x2 - 22 minute split
350x5x3 - 7, 5, 6 minute splits
315x5x2 - 6, 6 minute splits
DL:
135x3
225x2
315x1
365x2x10 - 32, 1, 1, 1, 1, 1, 2, 1.5, 1.5, 1.5 minute splits
Meh. Was thinking left calf was healed up, hasn’t hurt in two days. Flared up again doing 405. SQed what I could.
Last edited by Str8shutr; 01-15-2019 at 10:30 AM.
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01-16-2019, 03:11 PM
#809
1/17 BW: 310
TSFOSB Wk3 D3
BP:
45x10x2
95x5x2
135x3
185x2
225x1
255x2x10 - 27, 1, 1, 1, 1, 2, 2, 2, 2, 3 minute splits
OHP:
45x5
75x5
95x3
115x2
135x1
160x1
180x1
200x1
225x1 - 20 minute split
190x3x4 - 8, 3, 3, 3 minute splits
Chins:
2, 2, 2, 2, 2, 2 EMOM
Last edited by Str8shutr; 01-17-2019 at 05:00 PM.
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01-18-2019, 04:22 PM
#810
1/19 BW 311
TSFOSB Wk3 D4
SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
305x1
335x2x10 - 21, 2, 2, 2, 2, 2, 2, 2, 2, 2 minute splits
DL:
135x3
225x2
315x1
405x1
450x3 - 20 minute split
425x5x2 - 7, 6 minute splits
Leg Press:
225x10
315x10x2
Last edited by Str8shutr; 01-19-2019 at 05:08 PM.
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