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2/11/18
Squat 3x3 @ 375
Rack Pull 5 @ 495, 1 @ 545, 8 @ 495
Bent Over Row 4x8 @ 185
Curl (only resting to strip weight) 8@80, 8@70, 8@65, 10@55, 15@45, 12 @ 45
Farm Walk 50m 185 on trap bar x4
Edit: all of rack pulls strapped
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2/13/18
Bench 4x4@185
Press 3x4@140, 6@125, 15@95
Tricep Cable Pushdown 3x12@62.5
Tricep Extension 3x5@90, 15@60
Lying Tricep Extension 3x8@60
2/14/18
Squat 5x3@355
Stiff Legged Deadlift 3x3@275
Bodyweight Row 3x10
Shrug 3x6@405
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2/17/18
Close Grip Bench 3x3@195, 7@175
Slingshot Bench 2x5@225, 2x3@235
Assisted Dip 8@-40, 4x4@-25
Tricep Cable Pushdown 5x10@65
Felt very good today. I really like close grip and not sure why it's almost same as normal bench. I think it's my form and I need to record some sets to see what I am doing wrong.
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2/18/18
Squat 3x5@270
Deadlift 3@455, 1@495, 5@405
Seated Row 2x15@80, 3x10@90
Curls (rest only to strip weight) 6@80, 6@75, 6@70, 6@65, 6@60, 6@55, 8@50, 12@45
Assisted Chinups 3x5@-70
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2/20/2018
Bench 5x8@160
Press 3x7@115, 12@100
Lying Tricep Extension 4x10@60
Tricep Cable Pushdown 3x10@65
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2/21/18
Squat 5x6@315
Stiff Leg Deadlift 3x6@225
Assisted Chins 5x5@-70
The workout was hard today. No stimulant pre-workout for last 3 sessions and only 1 cup of coffee after the workout. I lift at 4 am making it all that much better. So releived no lifting for next 2 days. I just want to sleep late...like 0530.
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2/24/18
Bench 205, 3x1@225, 2x3@205
Bench (slingshot) 2x6@225, 2x3@245
Incline Bench 3x7@155
Dip Assisted 2x5@-25, 2x4@-25, 3@-25
Tricep Extention 3x5@100, 2x6@80
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2/25/18
Squat 2@395, 4x1@405
Rack Pull 5@495, 2@545, 8@495
Rows 5x8@185
Curls (rest only to strip weight) 8@75, 8@65, 8@55, 8@50, 8@45
Rows are hard after rack pulls and squats. Not so much the lift but I am exhausted after going full throttle up to them.
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2/28/17
Squat 3x3@315
Bench 3x3@175
Deadlift 3x3@380
Deload week
I jacked up my shoulder swimming yesterday. It is not a sharp pain but really bad DOMS type. If I am going to swim this summer I really need to take some lessons to fix my jacked up stroke that is screwing my shoulder.
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3/4/18
Squat 335x5, 335x5, 335x5
Press 125x5, 130x5, 135x5
Row 195x9, 195x8, 195x8
Lying Leg Curl 50x10, 70x10, 90x5
Rear Delt Machine 80x12, 80x12, 80x12
Ab Roller 10, 10, 10, 10, 10
3 Tabata rounds low box jumps, 35lbs kettlebell swings, crunches
20mins of sled pulls, 90lbs on the sled
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