Monday, Jan 15/2024
Bench Press warns up - 3x25 push ups
Bench Press
70x5
120x2
160x1
175x1
190x1
150x7
150x7
150x7
T bar Rows chest supported - lbs
45x10
90x5
110x4x10
DB shoulder Press - lbs
75x12
75x12
75x12
Triceps pushdowns - lbs x .5
170x4x15
Preacher curls - lbs
50x4x15
Tuesday, Jan 16/2024
HB Squat - Sleeves
70x5
120x2
160x1
172.5x2
145x3x6
Leg extensions
50x3x15
Palloff Press - lbs x .5
60x2x20
Abductor side plank
3x40 seconds
Wednesday, Jan 17/2024
Bench Press warm up, 3x25 push ups
Bench Press
70x5
120x2
140x1
155x4x3
Deadlift
120x2
170x1
belt on
175x2
185x2
195x2
175x2
Lat pulldowns - lbs
155x3x12
One arm machine row - lbs
110x3x15
Seated hamstring curls - lbs
80x3x15
Friday, Jan 19/2024
Bench Press warm up, 3x25 push ups
Bench Press
70x5
120x2
140x1
162.5x3x4
Incline Bench Press TNG
70x10
100x2
115x2x8
Machine Pec Fly
82x15
86x15
Triceps extensions - lbs x .5
170x3x15
Lateral DB raises - lbs
20x3x15
Strict curls - lbs
70x3x15
Face pulls - lbs x .5
120x2x20
Sunday, Jan 21/2024
Squat - Sleeves
152.5x3x4
Hack Squat - lbs
180x2x8
One legged standing curls - lbs
45x2x15
Leg extensions - diff gym - lbs
100x3x15
ab roller from knees
3x9
Monday, Jan 22/2024
Bench Press warm up and 3x25 push ups
Bench Press
170x1
140x3x7
T bar rows - lbs
100x4x10
DB OHP - lbs
70x3x12
Triceps extensions - lbs x.5
150x4x15
Bicep curls preacher - lbs
50x4x15
Tuesday, Jan 23/2024
HB squat - sleeves
162.5x2
147.5x3x4
Leg extensions - lbs
47.5x3x15
Palloff press - lbs x .5
60x2x20
Side abductor plank
40 sec x 3 sets
Wednesday, Jan 24/2024
Bench press warm up and 3x25 push ups
Bench Press
150x4x3
Deadlift
120x2
belt on
170x2
175x2
180x2
170x2
Lat pulldowns - lbs
145x3x12
SA cable rows - lbs x .5
100x3x15
Seated hamstring curls - lbs
65x3x15
Friday, Jan 26/2024
Bench Press warm up and 3x25 push ups
Bench Press
150x3x4
BB incline bench TNG
115x2x6
Machine pec fly
86x2x15
Triceps extensions - lbs x.5
150x3x15
DB lateral raises - lbs
20x3x15
Strict curls - lbs
60x3x15
Face pullds - lbs x .5
110x2x20
Saturday, Jan 27/2024
HB Squat - Sleeves
70x5
120x2
belt on
152.5x3
152.5x3
152.5x3
Belt Squat - lbs
90x5
130x6
130x6
Hamstring curls - lbs
45x10
65x3x15
Leg extension
47.5x3x15
Monday, Jan 29/2024
bench press warmup, 3x25 push ups.
Bench Press
70x5
120x2
160x1
175x1
185x1
150x3x7
T bar rows - lbs
110x4x10
DB low Incline Bench - lbs
90x3x12
Triceps extensions - lbs x .5
160x4x15
Bicep preacher curls - lbs
50x4x15
Tuesday, Jan 30/2024
Squat
70x5
120x2
150x1
165x2
152.5x3x4
Leg extensions
50x3x15
Pallof Press - lbs x .5
70x2x20
Abductor side planks
x45
x45
x45 seconds
Wednesday, Jan 31/2024
bench press warm up, 3x25 push ups
Bench Press
70x5
120x2
140x1
155x3
155x3
155x3
155x3
Deadlift
120x2
170x1
belt on
180x2
185x2
195x2
180x2
Lat pulldowns - lbs
150x3x12
SA cable rows - lbs x .5
110x3x15
Seated hamstring curls - lbs
45x12
80x15
80x15
Friday, February 2/2024
Bench Press
160x3x4
BB incline Bench
115x2x8
Machine Pec Flys
88x2x15
Triceps extension - lbs x .5
170x3x15
DB lateral raises - lbs
20x3x15
concentration curls - lbs
25x3x15
face pulls - lbs x .5
120x2x20
Sunday, Feb 4/2024
HB Squat - Sleeves
70x5
120x2
belt on
147.5x3x4
Belt Squat - lbs
130x2x8
Seated hamstring curls - lbs
80x3x15
Leg extensions
52.5x3x15
Ab roller from knees
x10
x10
Monday, Feb 5/2024
Bench Press
70x5
120x2
150x1
165x1
180x1
195x1 - not fast as I wanted, was very unhappy about this
150x3x7
T bar rows - lbs
110x4x10
Incline Bench Press Dumbbell - 45 degree - lbs
85x3x12
Triceps extensions - lbs x .5
150x4x15
concentration curls - lbs
20x4x15
Tuesday February 6/2024
HB Squat - Sleeves
70x5
120x2
160x1
belt on
177.5x2
157.5x3x4
Leg extensions
55x3x15
Palloff press - lbs x .5
80x2x20
Abductor side plank
45 sec
45 sec
45 sec
Wednesday, February 7/2024
Bench Press
70x5
120x2
160x4x3
Deadlift - belt
180x2
190x2
180x2
180x2
Lat pulldowns - lbs
150x3x12
SA cable rows - lbs x .5
110x3x15
Friday, Feb 9/2024
Bench Press
165x3x4
Incline TNG Bench Press
115x2x8
Machine pec flys
88x15
91x15
Triceps extensions - lbs x .5
160x3x15
Side raises - lbs
20x3x15
concentrations curls - lbs
20x3x15
Face pulls - lbs x .5
130x2x20
Sunday Feb 11/2024
HB Squat - sleeves
70x5
120x2
belt on
152.5x3x4
Belt squat - lbs
135x2x8
Seated machine hamstring curls
35x3x25
Leg extensions
57.5x3x15
ab roller on knees
x10
x10
x10
Monday Feb 12/2024
Bench press
180x1
152.5x6
152.5x7
152.5x5
T bar rows - lbs
110x4x10
Incline DB Bench Press 45 - lbs
85x3x12
Triceps extensions - lbs x .5
160x2x15
170x2x15
Preacher curls - lbs
50x4x15
Day after this workout I woke up very sick with bad body aches, fever, no appetite, fatigue, sore throat, dry cough.
was not good. had a meet planned for the following Saturday, which I was unable to attend.
Wednesday, Feb 14/2024
Bench Press
170x4x2
these actually moved well considering I was sick, did this workout at home. was planning on doing the meet but cancelled then night before. feeling a ton better now, just letting the anxiety calm down. back to work Tuesday and back to the gym Monday, starting light of course.
First time I have ever had to pull out of a meet last minute. very disappointed but I got lots of life left to try for new PRs.
Sunday, Feb 18/2024
squat warm up
2x25 push ups
BW squat 3x12
Pendulum Squat
45x5
70x5
90x5
90x5
Leg extensions
45x3x15
Machine Leg curls
30x3x15
Bench Press - lbs
135x10
225x10
225x10
315x1
315x1
Monday, Feb 19/2024
Bench Press - lbs
135x5
225x2
315x1
355x1
375x1
352x4x3
HB Squat - Sleeves
70x5
120x2
belt on
150x1
170x1
145x3x4
Leg extensions
50x3x15
T bar rows - lbs
110x4x10
Tuesday, Feb 20/2024
Larsen Bench Press - lbs
135x5
225x2
275x1
315x5
295x7
295x7
Incline DB Bench Press 45 - lbs
85x12
85x12
85x12
Triceps extensions - lbs
80x4x15
Machine rope curls - lbs x .5
70x4x15
Pall off Press - lbs x .5
70x3x15
Side abductor holds
x30
x30
x30 seconds