Wednesday, Feb 21/2024
Bench press
70x5
120x2
165x5x2
Deadlift
120x2
170x2
175x2
180x2
170x2
Lat pulldowns - lbs
140x4x12
one arm cable row - lbs x .5
100x4x15
Seated hamstring curls
35x3x15
1 Like
Friday, Feb 23/2024
Bench press - lbs
135x5
225x3
315x1
355x4x3
Incline Bench Press - lbs
135x5
225x3
255x2x6
Pec Deck
88x2x15
Triceps extensions - lbs x .5
160x3x15
side raises - lbs
20x3x15
concentration curls - lbs
20x3x15
face pulls - lbs x .5
130x2x20
1 Like
Saturday, Feb 24/2024
HB Squat - Sleeves
70x5
120x2
belt on
150x3x3
Belt squat - lbs
135x6
135x6
Leg curls on machine
35x3x15
Leg extensions
55x2x15
1 Like
Monday, Feb 26/2024
Bench Press
70x5
120x2
150x1
170x1
162.5x4x3
HB Squat
70x5
120x2
150x1
165x1
145x3x4
Leg extensions
57.5x3x15
T bar rows - lbs
115x4x10
Tuesday, Feb 27/2024
Larsen Bench Press - lbs
135x5
225x3
275x1
325x5
295x7
295x7
Incline DB Press - lbs
85x3x12
Triceps extensions - lbs x .5
170x4x15
Preacher curls - lbs
50x4x15
Palloff Press - lbs x .5
70x3x15
Side abductor planks
40 sec
40 sec
40 sec
Wednesday, Feb 28/2024
Bench Press - lbs
135x5
225x3
315x1
370x5x2
Deadlift
120x2
170x2
175x2
180x2
170x2
Lat pulldowns - lbs
145x4x12
One arm machine rows - lbs x .5
105x4x15
Leg curls on machine
37.5x3x15
Friday, March 1/2024
Bench Press - lbs
135x5
225x3
315x1
335x4x4
Incline Bench Press TNG - lbs
135x5
225x2
255x2x8
Pec Deck
88x2x15
Triceps pushdowns - lbs x .5
170x3x15
Side raises - lbs
20x3x15
Preacher DB Curls - lbs
20x3x15
Face pulls - lbs x .5
120x2x20
Sunday, March 3/2024
Bench Press
70x5
120x2
150x1
170x1
177.5x1
165x4x3
T bar Rows - lbs
115x4x10
Monday, March 4/2024
HB Squat - Sleeves
70x5
120x2
160x1
belt on
175x1
150x4
150x4
150x4
Leg extensions
60x15
60x15
60x15
Larsen Bench Press
70x5
120x2
145x5
135x7
135x7
DB 45 Incline - lbs
80x3x12
Triceps pushdowns - lbs x .5
160x4x15
Rope machine Curls - lbs x .5
80x4x15
Pallof Press - lbs x .5
70x3x15
Side abductor holds
x45 sec
x45 sec
x45 sec
Wednesday, March 6/2024
Bench Press
170x5x2
Deadlift
170x2
180x2
185x2
170x2
Lat pulldowns - lbs
145x4x12
SA cable rows - lbs
55x4x15
Seated hamstring curls
40x3x15
Friday, March 8/2024
Bench Press
155x4
155x4
155x4
157.5x4
BB Incline Bench Press TNG
115x8
115x8
HB Squat - Belt
70x5
120x2
belt on
150x4x4
Leg Press
4px2x7
Seated hamstring curls
40x3x15
Machine Pec flys
88x2x15
Skull crushers - lbs
80x3x15
Sunday, March 10/2024
Home workout
Bench Press
60x5
100x3
140x1
160x1
170x1
175x1
165x4x3
HB Squat - sleeves
60x5
100x2
140x1
165x1
180x1
172.5x4
172.5x4
152.5x4 - mistake ^^
Monday, March 11/2024
Larsen Bench Press
70x5
120x2
140x2
150x5
140x7
140x7
Incline DB Bench Press 35 - lbs
85x3x12
Skull crushers - lbs
90x4x15
T bar rows - lbs
115x4x10
Machine curls - lbs x .5
90x4x15
Palloff Press - lbs x .5
70x3x15
Wednesday, March 13/2024
Bench Press
70x5
120x2
160x1
170x5x2
Deadlift
120x2
170x2
170x2
180x2
170x2
Lat pulldowns - lbs
145x4x12
one arm cable rows - lbs
60x4x15
Hamstring curls
40x2x15
Friday, March 15/2024
Different gym - Evolve burnaby
Bench Press
70x5
120x2
150x1
160x4
160x4
160x4
160x4
Incline Bench press TNG - 45
70x8
100x2
110x6
110x6
HB Squat - sleeves
70x5
120x2
belt on
155x4
155x4
155x4
155x4
Hack squat
1px5
2px7
2px7
standing one leg curl - lbs
25x15
45x15
45x15
machine pec flys
60x15
70x15
Rope triceps push downs
50x15
50x15
50x15
Sunday, March 17/2024
Bench Press
70x5
120x2
160x1
175x1
185x1
165x3
165x3
167.5x3
167.5x3
HB squat - sleeves
70x5
120x2
belt on
170x1
180x1
190x1
157.5x4
157.5x4
157.5x4
Leg extensions
65x15
65x15
65x15
did stuff before, nothing special.
March 31/2024 - fresh off “De load”
Home workout
Bench Press
60x5
100x2
140x1
160x1
170x1
160x3
160x3
160x3
160x3
HB Squat - Sleeves
60x5
100x2
140x1
160x1
175x1
147.5x4
147.5x4
147.5x4
Chins
x8
x8
x8
x8
April 1/2024- Monday
Bench Press
70x5
120x2
145x2
155x5
Larsen Bench Press
130x7
130x7
Dumbbell 45 incline Bench Press - lbs
80x3x12
MDBX - lbs
90x4x15
Machine curls - lbs x .5
80x4x15
Pallot Press - lbs x .5
80x3x15
Leg extensions
65x3x15
Side plank
x45 seconds
x45 seconds
x45 seconds
April 3/2024 - Wednesday
Bench Press - lbs
135x20
135x20 CG
225x3
315x1
365x1
385x2
385x2
385x2
385x2
385x2
Lat pulldowns with hammer grip - lbs
145x12
145x12
145x12
145x12
T bar rows chest supported - lbs
45x5
90x5
115x10
115x10
115x10
115x10
1 Like
April 5/2024 - Friday
Bench press - lbs
135x20
135x20 CG
225x3
315x1
345x4
345x4
345x4
345x4
Incline Bench Press tng - lbs
135x5
225x3
265x6
265x6
HB Squat - Sleeves
70x5
120x2
belt on
150x4
150x4
150x4
150x4
Hack Squat - lbs
90x5
140x7
160x7
Hamstring curls
30x20
32.5x20
32.5x20
Pec Deck
45x20
40x20
MDBX - lbs
80x20
80x20
80x20
1 Like