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3/5/2022
Chins: 6,7,6.
squat: 44x8x2. 154x6x2, 264x3, 314x2, 364x1x2, 334x3x2.
Smith Flat BP: +90x6x2, +140x3x2, +160x2 +190x1, +195x1, +180x2, +180x1.
60 minutes
3/6/2022
Stiff Leg DL: 45,65,95,135x5.
C&P: 45,65x5, 95x3, 135x1x3.
DL DOH: 225x5.
DL AG: 315x3, 365x0, tore RH callous, nasty.
Straight bar Curls: 70x10x2.
25 minutes
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3/9/2022
Chins, 7,7,5.
Standing cable PD: 55x8.
Incline DB press: 25x8, 45x8.
Squat: 44x8x2, 154x6x2, 264x5, 354x1x2, 314x3.
Smith flat BP: +39x8x2, +90x6, +140x3, +160x3, +180x1, +190x1, +170x2, +140x5.
45 minutes
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3/12/2022
Chins, 6,6,3.
Press: 44x8x2, 64x5x2, 94x3, 114x3, 134x1x2, 154x0x2.
Squat: 44x8x2, 64x5, 94x5, 114x5, 134x5, 154x5, 264x3, 354x1x2, 334x3x2.
Upright rows: 44x8, 64x8x2.
Rev Straight Bar Curls: 64x10x2.
45 minutes
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3/16/2022
Squat: 45x8x2, 135x5x2, 225x5, 315x2, 365x1, 335x3.
Smith Machine 1st Incline: +40x8, +90x6, +140x5. +160x1, +180x1, +160x2.
Pull up: 3.
25 minutes
-
3/19/2022
Stiff Leg DL: 44,64,94,114,134x5.
Clean & Press: 44,64x5, 94x114x3, 134x1x3.
Standing Upright Barbell Raises: 44x6, 64x6, 44x8x2.
Chins 7,6.
Standing Cable PD: 55x8.
Squat: 44x8x2, 154x5x2, 264x3, 314x2, 354x1x2, 284x6.
Rev EZ Curl: 70x5.
50 minutes
-
3/23/2022
Chins: 6,5,5,3,3.
Smith Machine 1st Incline BP: bar x8, +90x5x2, +140x5, +160x2, +180x1, +180x0, +160x3, +160x2x2, +140x8.
Squat: 44x8x2, 154x5x2, 264x5, 314x1, 354x1, 334x1, 284x3.
50 minutes
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3/26/2022
Chins 5.
Stiff Leg Dead Lift: 44,64,94,114,134,154x5.
Clean & Press: 44x5x2, 64x5, 94x3, 114x2, 134x1x3, 114x5.
Dead Lift DOH with wraps: 264x3, 354x2, 404x1, 424x0, 354x5.
Bent over Rows: 174x5x3.
EZCurl Bar: 70x8, 80x8.
55 minutes
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3/28/2022
Chins: 6,5,4,4,5.
Standing Cable Pull Downs: 55x8x2.
Squat: 44x7x3, 154x5x2, 264x3, 314x1, 354x1, 314x1, 284x3.
Smith Flat BP: +30x10, +90x8, +140x3, +160x1, +180x1, +160x4x2.
45 minutes
-
Chins: 4
Upright Row: 44x10x2.
Press: 44x6x2, 64x5x2, 94x3, 114x3, 134x1, 144x0, 114x5.
DB Shrugs: 70x10.
Squat: 44x6x2, 64x5,94x5, 114x5, 134x5,144x5, 154x5, 264x3, 314x1x2, 264x6.
Straight Bar Curls: 75x10.
Rev Straight Bar Curls: 75x8x2.
Glute raises: bwt x8x2.
40 minutes
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4/2/2022
Squat: 44x8x2, 154x5x2, 264x3, 314x1, 354x1x2, 314x3x2, 284x3.
Glute raises: bwt x8, +5x8.
Chins: 2x6, 6.
Smith 2nd Incline BP: bar x10, +90x6, +140x5, +160x1, +180x1,+160x2, +140x5.
50 minutes
4/6/2022
Clean & Press: 44x8x2, 64x5, 94x5, 114x3, 134x1.
Chins: 3x8.
Squat: 44x8x2, 94x5, 154x5, 264x3, 314x1, 354x1, 334x1, 264x5.
40 minutes