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12-07-2018, 06:35 PM
#251
Week 54
Friday, 12/7
Body weight: 210
-Press: 142.5x8x3
-2 count paused bench: 185x10x3
-Lat pull downs: 200x10x4
-Close-grip push ups: 4x20
-Seated machine curls: 95x10x4
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12-08-2018, 04:02 PM
#252
Week 54
Saturday, 12/8
Body weight: 211
-Deadlift: 365x7x3
-High bar squat: 260x3x5 w/ 90 seconds rest between sets
-Rower intervals: 9 rounds, 20 on/60 off. 2:41.5 ave/500m
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12-11-2018, 09:59 AM
#253
Week 55
Monday, 12/10
Body weight: 211
-Bench: 232.5x8, 230x8x2
-Barbell rows: 230x10x3
-Seated DB press: 70'sx10, 65'sx10x2
-Barbell curls: 77.5x10x4
-LTE's: 77.5x10x4
Last edited by Ben Baker; 12-12-2018 at 05:11 PM.
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12-12-2018, 05:10 PM
#254
Week 55
Wednesday, 12/12
Body weight: 211
-Squat: 275x8x3
-SLDL: 335x5x3
-Rower intervals: 20 on/60 off, 10 rounds
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12-16-2018, 05:27 PM
#255
Week 55
Friday, 12/14
Body weight: 211
-Press: 147.5x8x3
-2 count paused bench: 192.5x10x3
-Neutral-grip lat pull downs: 20x5x10x2, 205x9, 205x8
-Close-grip push ups: 4x20
-Seated machine curls: 100x10x4
Saturday, 12/15
Body weight: 210
-High bar squat: 275x3x5 with 90 seconds rest between sets
-Deadlift: 380x7x3
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12-17-2018, 08:45 PM
#256
Week 56
Monday, 12/17
Body weight: 210
-Squat: 285x5x3
-Bench: 230x5, 225x5x2
-Seated DB press: 60'sx8x3
-Cable curls: 105-115x10x4
-Standing overhead triceps extensions: 130-140x10x4
On a transition block now.
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12-26-2018, 11:07 AM
#257
Week 56
Wednesday, 12/19
Body weight: 211
-Deadlift: 410x1, 440x1, 455x1
-Press: 170x1, 180x1, 165x3x2
-Paused squat: 250x5x3
Friday, 12/21
Body weight: 212
-High bar squat: 260x5x3
-2 ct. paused bench: 215x5x3
-Paused deadlift: 315x5x2
Been a bit silent the last few days due to the holiday's, but back to the grind today.
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12-28-2018, 06:24 PM
#258
Week 57
Wednesday, 12/26
Body weight: 213
-Squat: 305x3x5
-Bench: 240x3x5
-Seated DB press: 65'sx8x4
-Cable curls: 125x10x4
-Standing overhead triceps extensions: 145x10x4
Friday, 12/28
Body weight: 214
-Deadlift: 405x3x4
-Press: 160x3x4
-High bar squat: 280x4x4
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12-29-2018, 06:18 PM
#259
Week 57
Saturday, 12/29
Body weight: 213
-SLDL: 290x7x2
-CGBP: 210x8x3
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01-03-2019, 12:49 PM
#260
Week 58
Monday, 12/31
Body weight: 214
-Squat: 315x3x4
-Bench: 245x3x4
-Seated DB press: 70'sx8x4
-Barbell curls: 80x10x4
-LTE's: 80x10x4
Wednesday, 1/2
Body weight: 214
-Deadlift: 405x3, 415x3, 420x3, 425x3
-Press: 150x5x4
-CGBP: 200x8, 210x8, 215x8x2
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