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01-07-2022, 08:31 AM
#601
1/7/2022
Chins 6x2.
Stiff Leg DL: 45x5, 65x5, 95x3, 125x3.
Clean & Press: 45x5,65x5, 95x3, 115x3, 135x1, 125x3.
Standing Straight bar Upright Rows: 45x8, 50x8.
Squat: 45x8, 65x8, 135x5, 225x5, 315x1, 365x1, 335x2.
Rev Straight bar Curls: 70x6x2
Glute raises: bwt x10.
45 minutes
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01-10-2022, 11:11 AM
#602
1/8/2022
Bent over back fly: 5x8, 10x8x2, 15x8.
GLute raises: bwt x8, +10x8.
Stiff Leg DL: 45x5, 135x5.
DL DOH: 225x5.
DL AG: 315x3, 365x1, 415x0, 415x1, 425x1, 395x2.
Dhrugs: 225x6, 235x2, 225x3, 195x5.
Stiff Leg DL: 235x6, 235x4.
Bent over Rows: 185x3x3.
Straight Bar Curls: 65x10x2.
45 minutes
1/10/2022
Chins: 6x2.
Glute: 8, +10x8.
Smith 1sr Incline BP: bar x8, +90x7, +140x3, +160x3, +180x1, +185x1, +160x3, +150x4.
Squat: 45x8, 135x5, 225x5, 315x1, 365x1, 385x1 with spotter, 335x3.
Rev Straight Bar Curls: 70x6x2.
45 minutes
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01-14-2022, 09:25 AM
#603
1/13/2022
Chins: 6x2.
Stiff Leg Dead Lift: 45x5,65x5, 95x5, 115x5, 135x5.
Clean & Press: 45x5x2, 65x5, 95x3, 115x1, 135x1, 140x1, 125x3.
Straight Bar Upright Rows or Raises: 45x8, 55x8.
Squat: 45x6x2, 145x5, 235x3, 325x1, 345x2.
GLute raises: bwt x8, +10x8.
45 minutes
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01-17-2022, 08:47 AM
#604
1/15/2022 added some weight over the holidays, up to 182 lbs
Stiff Leg DL: 45x6x2, 135x6x2.
DL DOH: 225x5.
DL AG: 315x1, 365x1, 415x1, 435x0 (in off floor) 435x1 modern day PR, 405x1.
Shrugs: 225x5, 225x8.
SLDL 225x4, 185x5.
Bent over Rows: 185x3x2.
Straight Bar Curls: 65x10.
40 minutes
1/17/2022
Chins: 6x2.
Squat: 45x8x2, 135x6x2, 225x5, 315x1, 365x1x2. 345x2.
Press: 45x5, 65x5, 95x3, 115x3, 135x1, 145x0, 145x1, 115x5.
Rev Straight Bar Curls: 70x8x2.
45 minutes
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01-19-2022, 08:15 AM
#605
1/19/2022
Chins 6x2.
Squat: bwt x8x2, 45x6x2, 135x5x2, 225x5, 315x, 365x1, 335x4.
Smith 2nd Incline BP: bar x10, +90x6, +140x3, +160x1, +180x0, +160x1, +160x2.
35 minutes
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01-24-2022, 09:18 AM
#606
1/22/2022
Chins: 6
Clean & Press: 45x5x2, 65x5, 95x3, 115x1, 135x1, 145x0, 125x3.
Stiff Leg DL: 45,65,95,115,135,145x5.
DL DOH: 225x5, DL AG: 315x3, 365x1, 415x1, 3653.
Bent over Rows: 135x6x3.
60 minutes (too much BS'g this am with the boys)
1/24/2022
Chins: 6x2.
GLute raises: bwt 8.
Squat: bwt x8, 45x6, 135x5x2, 225x5, 315x1, 365x1, 375x1, 345x2.
Smith Inclne #2: bar x8, +90x6x2, +140x3, +160x1, +180x0, +160x2, +140x5.
40 minutes
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01-26-2022, 08:59 AM
#607
1/26/2022
Chins: 6x2.
Glute raises: bwt x8.
DB lat raises: 10x10, 15x10.
Straight bar upright rows: 45x8x2.
Stiff Leg Dead Lifts: 45,65,95,115,135x5.
Bent over rows: 65x10.
Clean & Press: 45x5, 65x5, 95x3, 115x1, 135x1, 115x5.
Squat: bwt x8, 45x8, 135x5x2, 225x5, 315x1, 365x1, 375x1 close but not quite parallel, 355x2 good depth.
Standing Lat Cable PD: 25x10, 40x10x2.
45 minutes
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01-31-2022, 09:46 AM
#608
1/29/2022
Chins: 6
GLute raises: bwt x8.
C&P 45x6.
Stiff Leg Dead Lift: 45x6, 135x6.
DL DOH: 225x5x2.
DL AG: 315x2, 365x1, 415x1, 390x3.
Stiff Leg DL: 225x6.
Shrugs: 225x5, 225x6.
Bent over Rows: 185x3x3, 135x6.
Rev Straight Bar Curls: 65x8x2.
Incline DB Press: 35x8, 45x8, 60x8.
55 minutes
1/31/2022
Cjins: 6.
GLute raises: bwt x8.
C&P: 45x5.
Squat: bwt x8. 45x8, 135x5x2, 225x5, 315x1, 365x1, 390x1 (PR) 365x2.
Smith 2nd Incline BP: bar x8, +90x8, +140x2, +160x1, +170x1, +150x4.
40 minutes
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02-02-2022, 10:31 AM
#609
2/2/2022
Chins 6x2.
Glute raises: bwt x8.
DB Lat raises: 5x10.
Clean & Press 45x5x2, 65x5, 95x3, 115x1, 140x0, 140x1, 120x5.
Bent over Rows: 95x6.
Stiff Leg DL: 45x6, 140x6.
Straight Bar Standing Upright Row 45x8, 55x8.
Squat: 45x8x2, 135x6, 225x5, 315x1, 365x1, 335x3.
Standing Cable PD: 40x8, 55x5.
50 minutes
Squat:
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02-08-2022, 08:01 AM
#610
2/5/2022
Chins: 6x3.
Squat 45x6x2, 135x5x2, 225x5, 315x1, 365x1, 375x1, 345x2.
Glute raises: +10x8x3,
Smith Machine 2nd Incline BP: bar x8, +90x5, +140x3< +160x1, +170x1, +175x1, +160x2, +140x5.
45 minutes
2/6/2022
Clean & Press: 45x5, 65x5, 95x3, 115x2, 135x1.
Stiff Leg DL: 45,65,95,115,135x5.
DL DOH: 225x5.
DL AG: 315x3, 365x1, 415x1, 440x0 couldn't get it off the floor, 405x2, 315x5.
Shrugs: 225x6x2.
Stiff Leg DL: 225x2, 185x6.
Bent over Rows: 185x3x3.
Reverse Straight Bar Curls: 65x8x2.
45 minutes
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