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Training Training Logs
161

Incline: worked up to 185 x 5, 205 x 3

Pull-ups/Face Pulls

DB Press/DB Curls

Dips/Chest Supported Rows

162

Snatch Grip Deadlift w/ extended ROM: 245 x 5, 275 x 3
Deadlift: 355 x 1

Front Squat

Hanging Leg Raises/DB Side Bends

163

Press: 135 x 5

Chin-ups

Close Grip Bench

Chin-ups

164

Front Squat: 135 x 10 x 3

Back Extensions/Sit-ups

165

Squat: 295 x 5
Paused Squat: 185 x 5 x 3

Bench: 215 x 5
Paused Bench: 155 x 5 x 3

DB Rows

Leg Raises

166

Press: 155 x 3
Weighted Pull-ups

DB Incline
Rear Delts

Shrugs/Curls

167

Incline: 195 x 5
Incline

BW Rows

Front Squat: 185 x 5
SLDL

Abs

168

Clean and Press: 135 x 5, 165 x 3

Close Grip Bench

Pull-ups/Seated Rows

BB Curls

169

Bench: 225 x 5, 235 x 3
Pull-ups: 50

Paused Bench: 175 x 5 x 3
Face Pulls: 50

Squat: 275 x 5, 295 x 3

Paused Squat: 185 x 5 x 3

BB Curls: 75 x 12 x 3
Hanging Leg Raises: 50

Burpees: 25

170

Sprints: 60yd x 3

Squat: 257 x 3 x 3
Paused Squat: 205 x 3 x 3

Bench: 205 x 3 x 3
Paused Bench: 175 x 3 x 3

Clean+Press: 155 x 1` x 3

Deadlift: 315 x 1 x 3

Pull-ups/Face Pulls/Hanging Leg Raises

171

Bench: 205 x 3, 215 x 3, 225 x 3
Paused Bench: 185 x 3 x 3

Squat: 275 x 3, 295 x 3, 315 x 3
Paused Squat: 225 x 3 x 3

Clean+Press: 155 x 1, 165 x 1, 175 x 1

Deadlift: 365 x 1, 375 x 1, 385 x 1

Pull-up: 50
Face Pull: 50
DB Side Bend: 50
Hanging Leg Raise: 50

172

DB BSS: 45s x 10, 60s x 10, 60s x 10
DB Bench: 75s x 15, 75s x 15
DB Curl: 40s x 10, 40s x 10, 40s x 10
DB Press: 50s x 15, 50s x 15

HS Pulldown: 50
HS Row: 50
DB Shrug: 50
Calf Raise: 50

Dip: 50
Sit-up: 50
Back Extension: 50

StairMaster: 10min

173

Font Squat: 135 x 5 x 5
SLDL: 135 x 20

Incline: 135 x 5, 155 x 5, 175 x 5 x 3
DB Row: 90 x 20
RP CGBP: 155 x 15,5,2
RP BB Curl: 85 x 12,4,2

Bike: 15min
Ab Circuit

174

Squat: 275 x 3 x 3 (no belt)
Paused Squat: 225 x 3 x 3

Bench: 205 x 3, 215 x 3, 225 x 3
Paused Bench: 185 x 3 x 3

Clean+Press: 155 x 1, 165 x 1, 175 x 1

Deadlift: 315 x 1 x 3 (no belt)

Pull-up/Chin-up: 100
Face Pull: 100
Sit-up: 100

175

DB BSS
DB Bench
DB Shoulder Press
DB Curl
CB Shrug

Row/Pulldown
Calf
Back Extension
Abs

176

Front Squat: 135 x 5, 155 x 5, 175 x 5, 185 x 5, 205 x 5
SLDL: 175 x 20

Incline: 135 x 5, 155 x 5, 175 x 5, 185 x 5, 205 x 5
DB Row: 90 x 25
RP CGBP: 155 x 19, 6, 2
RP BB Curl: 85 x 15, 4, 2

DB Side Bend/Haning Leg Raise

Run

177

Bench: 225 x 3 x 3
Paused Bench: 185 x 3 x 3

Clean+Press: 175 x 3

Pull-ups/Face Pulls

178

Squat: 295 x 3 x 3
Paused Squat: 225 x 3 x 3

Bench: 225 x 3 x 3
Paused Bench: 205 x 3 x 3

Press: 135 x 5 x 3

Deadlift: 315 x 5 x 3

Run

179

Squat: 275 x 3, 295 x 3, 315 x 3
Paused Squat: 245 x 3 x 3

Bench: 225 x 3, 230 x 3, 235 x 3
Paused Bench: 185 x 3 x 3

Pull-up/Hanging Leg Raise
Face Pull/Tricep Push Down
Pull Down Ab/Cable Curl

180

Clean+Press: 135 x 3, 135 x 3, 145 x 3, 145 x 3, 155 x 3
Clean+Press: 155 x 1, 175 x 1, 185 x 1

Deadlift: 315 x 3, 315 x 3, 335 x 3, 335 x 3, 365 x 3

DB Row: 90 x 25

DB Arnold/DB Bench/DB Curl/DB Shrug

Sit-up/Back Extension

Bike: 15min