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5/3/2018
Glute raises: bwt x 12, 10x10, 25x8x3.
Front Squats: 45x5x2, 65x8, 95x8, 135x8, 185x3, 210x1, 190x6x2.
Squat Stretches & Face Pulls
Press: 45x8x2, 55x6, 65x8, 95x8, 135x1x2, 135x2, 95x10.
Bent over rows: 105x8x3.
Straight bar curls: 65x8x2.
50 minutes
5/6/2018 bwt = 177 lbs
Glute raises: bwt x 12, 10x10, 25x8x3.
Chins:10, 8.
Front Squat: 45x8, 65x6, 95x5, 135x5, 155x5, 185x3, 205x3, 215x3x3.
Squat Stretch & Face pulls
Stiff leg dead lift: 45x5, 135x5, 225x5.
Dead Lift DOH: 315x1.
Dead Lift AG: 335x2, 365x3, 385no, 365x3.
Incline Dumb Bell Bench Press: 45x8, 50x8.
60 minutes
5/12/2018
Chins: bwt x 8 x 2.
Glute raises: bwt x 12, 10x10, 25x8, 30x8x2.
Press: 45x5, 55x5, 65x5, 95x3, 115x3, 135x1, 95x5.
Front Squat: 45x5, 65x6, 95x5, 145x5, 185x3, 205x3, 215x3, 225x3x2.
Face Pulls & Squat Stretches
Stiff Leg Dead Lift: 95x5, 135x5, 225x5.
Dead Lift DOH: 315x1.
Dead Lift AG: 365x2,rep 3 slipped tired, 315x5.
55 minutes
5/16/2018
Press: 45x8x2, 55x6, 65x5, 95x5, 115x3x2, 95x5.
Front Squat: 45x8,55x8,65x5,95x5,145x5,165x5,195x3,215x3,225x2, 195x5. I tend to lean fwd on heavier wt, puts pressure on shoulder joint (especially left) as I try to keep the elbows up. The resulting pain will stay for days. I know this is not good for the joint. I need to concentrate on posture, chest up, head up, elbows up. When I begin to lean fwd, drop the wt, don't fight it.
I gave up on the 225 after rep2 and should have after rep1.
Bent Over Rows: 45x8, 95x8, 105x8x2.
Straight Bar Curls: 65x8x2.
50 minutes
5/20/2018 bwt=177 lbs.
Chin-ups: bwt x 6, 5x5, 5x6.
Glute Raises: bwt x 12, 10x10, 25x8x3.
Front Squat: 45x8, 65x6, 95x5, 135x5, 185x4, 205x3, 215x2, 195x6x2.
Face Pulls & Squat Stretches.
Stiff Leg Dead Lift: 45x5, 135x5, 225x5.
Dead Lift DOH: 315x2.
Dead Lift AG: 265x3, 285x1, 295x1, 265x2.
Incline Dumb bell Press: 35x6, 45x6, 55x6.
70 minutes
5/23/2018
Glute Raises: bwt x 12, 10x10, 25x8x3.
Press: 45x5x2, 55x5, 65x5, 95x5x3
Front Squat: 45x5,55x5, 65x5, 95x5, 145x5, 195x3, 145x10.
30m
5/26/2018 bwt 172 after, dehydrated from tennis this am and weak.
Chins: bwt x 6 x 2.
Glute raises: bwt x 10, 10x10, 25x8, 30x8x2.
Front Squat: 45x5, 65x6, 95x5, 135x5, 155x5, 185x3, 185x6.
Face Pulls & Squat Stretches
Bent over rows: 95x8x3.
Stiff Leg Dead Lift: 95x5, 135x5, 225x5.
Dead Lift DOH: 315-no.
Dead Lift AG: 315x1, 335x5.
45mins
5/28/2018
Glute raises: bwt x 12, 10x10, 25x8x3.
Face pulls and Squat Stretches
Press: 455, 55x5, 65x5, 95x5, 115x3, 125x3.
Front Squats: 45x5,55x5,65x5, 95x5, 145x5, 165x5, 195x3, 125x15.
Dumb Bell Bench Press: 45x6, 60x6x2.
Dumb Bell Bent over Rows: 45x8, 60x8x2.
45 minutes
5/31/2018
Glute raises: bwt x 15, 10x10, 25x10x3.
Chin-ups: bwt x 8, 5x7.
Face pulls and Squat Stretches
Press: 45x5, 55x5, 65x5, 95x5.
Front Squats: 45x5,55x5,65x5, 95x5, 145x5, 165x5.
25 minutes
6/4/2018
Chin-ups: bwt x 8,6.
Glute Raises: bwt x 12, 10x10, 25x8x3.
Press: 45x5,55x5,65x5,95x5x2, 100x5.
Front Squat: 45x5, 55x5, 65x5, 95x5, 145x5, 165x5, 185x5, 205x2, Left shoulder pain on 185 & 205, 155x10.
Face Pulls & Squat Stretches.
Stiff Leg Dead Lift: 45x5, 135x5, 225x5.
Dead Lift DOH: 315x1.
Dead Lift AG: 315x1, 335x1, 365x2. back sore today, take it easy.
45 minutes
6/7/2018 bwt = 176 lbs
Chin-ups: bwt x 10 x 2.
Glute Raises: bwt x 12, 10x10, 25x8x3.
Front Squat: 45x5, 65x5, 95x5, 135x5, 155x5, 185x3, 205x3, 205x5 careful with shoulder.
Face Pulls & Squat Stretches.
Bent Over Rows: 95x8, 115x6. 95x8.
Bench Press: 95x5, 135x5x2.
35 minutes
6/9/2018
Front Squat: 45x5, 55x5, 95x5, 135x5, 155x5, 185x5, 190x5x2.
Squat Stretch
Stiff Leg Dead Lift: 45x5, 95x5, 135x5, 225x5.
Dead Lift DOH: 315no
Dead Lift AG: 315x3, 335x5x2.
Bent Over Dumb Bell Fly Raises: 10x8, 15x8x2.
40 minutes
