-
3/14 BW: 315
TSFOSB Wk11 D3
BP:
45x10x2
95x5x2
135x3
185x2
230x2x10 - 14, 1, 1, 1, 1, 1, 1, 1, 1, 1 minute splits
OHP:
45x5
75x5
95x3
115x2
135x1
165x1
185x1
205x1
225x1 - 19 minute split
195x3x4 - 4, 3, 3, 3 minute splits
Chins:
3, 3, 3, 3, 3 EMOM
-
3/15 BW 314
TSFOSB Wk11 D4
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x5x3 - 12, 3, 3 minute splits
DL:
135x3
225x2
315x1
405x1
435x4 - 18 minute split
Hammer Strength Leg Press:
225x10
315x10x3
Calf Raises in the Hammer Strength LP:
90x10x2
120x10x2
-
3/18 BW: 315
TSFOSB Wk12 D1
BP:
45x10x2
95x5x2
135x3
185x2
225x1
255x1
285x5x4 - 10, 2, 2, 2 minute splits
-
3/19 BW 314
TSFOSB Wk12 D2
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
325x5x3 - 16, 4, 4 minute splits
OHP:
45x5
75x5
95x3
115x2
135x1
145x8x3 - 15, 3, 4 minute splits
DL:
135x3
225x2
315x1
350x5x3 - 16, 3, 5 minute splits
Calf Raises:
100x10
120x10x3
Cable Curls:
25x10
50x10x3
-
3/21 BW: 314
TSFOSB Wk12 D3
BP:
45x10x2
95x5x2
135x3
185x2
225x1
245x2x10 - 13, 1, 1, 1, 1, 1, 1, 1, 1, 1 minute splits
OHP:
45x5
75x5
95x3
115x2
135x1
160x1
185x1
205x1
200x3x4 - 18, 3, 4, 4 minute splits
Chins:
3, 3, 3, 3, 3, 3 EMOM
-
3/22 BW 313
TSFOSB Wk12 D4
SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
305x1
335x5x3 - 16, 4, 4 minute splits
DL (hook, no shoes):
135x3
225x2
315x1
405x1
455x3 - 17 minute split
Leg Press:
225x10
315x10
405x10x2
Calf Raises:
100x10
120x10x3
455x3 went surprisingly easy. I like that. All DL done previously in TSFOSB have been done in lifting shoes.
-
3/26 BW: 311
TSFOSB Wk13 D1
BP:
45x10x2
95x5x2
135x3
185x2
225x1
260x1
290x1
320x3 - 18 minute split
300x5x5 - 4, 4, 5, 5, 6 minute splits
OHP:
45x5
75x5
95x3
115x2
135x1
145x6x4 - 19, 3, 3, 6 minute splits
Triceps PRESSDOWNS (superset w/):
55x10
70x10x3
DBCurlz (per arm):
25x10
30x10x3
-
3/27 BW: 308
TSFOSB Wk13 D2
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
345x5x3 - 15, 4, 5 minute splits
DL:
135x3
225x2
315x1
365x5x3 - 20, 5, 6 minute splits
Calf Raises:
100x10
120x10
140x10x2
Cable Curls:
25x10
50x10x3
I have worked 11 out of last 12 days; 5 days, then a day off, then 6 nights. So tired. Have also lost 8 lbs. At least I get 4 off now.
-
3/29 BW 309
TSFOSB Wk13 D3
BP:
45x10
95x5x2
135x3
175x2
205x1
235x1
265x2x10 - 11, 1, 1, 1, 1, 1, 1, 1, 1, 1 minute splits
OHP:
45x5
75x5
95x3
115x2
135x1
160x1
185x1
205x1
230x1 - 18 minute split
200x3x4 - 4, 4, 4, 4 minute splits
Chins:
3, 3, 3, 3, 3, 3 EMOM
-
3/30 BW 311
TSFOSB Wk13 D4
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x5x3 - 16, 4, 4 minute splits
DL (hook, no shoes):
135x3
225x2
315x1
405x1
465x3 - 20 minute split
Hammer Strength Leg Press:
225x10x4
Hammer Strength Calf Raises:
90x10x3