Dec 29/2024 - Sunday
lbs workout
Bench Press
25 push ups
25 push ups
155x5
225x2
315x1
365x1
410x1
365x5x3
Incline Bench press TNG
135x5
225x2
255x1
275x1
255x5x3
BB holds with 285 lbs
x30 seconds
x27 seconds
some hanging for shoulders
1 Like
Dec 30/2024 - Monday
HB Squat - sleeves and belt
70x5
120x2
150x1
170x1
180x1
Leg curls
65x10
65x10
leg extensions
85x10
85x10
Chins BW
5x8
T bar rows - lbs
140x5x5
1 Like
Jan 1/2024 - Wednesday
Bench Press
25 push ups
25 push ups
70x5
120x2
150x1
170x1
160x5x5
Incline Bench Press TNG - lbs
135x5
225x2
245x5x5
BB holds with 285 lbs
x30 seconds
x30 seconds
1 Like
Jan 3/2024 - Friday
Morning
Bench Press
25 push ups
25 push ups
100x3
140x1
160x1
167.5x5x3
after work
3ct paused squats - lbs
135x3
225x1
245x4x2
Incline Bench Press TNG - lbs
135x5
225x2
260x5x3
T bar rows - lbs
90x8
140x5x8
Chins BW
5x5
ab wheel from knees
x12
x12
1 Like
Jan 5/2024 - Sunday
Bench Press
25 push ups
25 push ups
70x5
120x2
150x1
170x1
185x1
162.5x5x5
ate food
Incline Bench Press TNG - lbs
135x5
225x2
250x5x5
BB holds with 295 lbs
x30 seconds
x17 seconds
1 Like
Jan 6/2024 - Monday
HB squat - sleeves and belt
70x5
120x1
150x1
170x1
150x3x4
Leg curls - lbs
65x2x10
Leg extensions - lbs
85x2x10
Chins BW
5x9
T rows - lbs
140x5x5
1 Like
Jan 8/2024 - Wednesday
Morning session
Bench Press
25 push ups
25 push ups
100x3
140x1
160x1
170x5x3
After work
Incline Bench Press TNG - lbs - on less of incline this time
135x5
225x2
265x5x3
BB holds with 295 lbs
20 seconds
10 seconds
1 Like
Jan 10/2024 - Friday
Last workout of this BLOCK
Morning session
Bench Press
100x3
140x1
150x1
170x1
165x5x5
After work
Incline Bench Press TNG - lbs
135x5
225x2
255x5x5
HB 3ct Pause squat - lbs
135x3
225x1
255x4x2
T bar rows - lbs
90x8
140x5x8
BW chins
5x5
ab wheel from knees
x12
x12
1 Like
Jan 13/2024 - Monday
De Load
Pounds for all
Bench Press tng
135x25
135x25
225x5x10
Incline Bench Press
185x5x8
Chins BW
4x5
T rows
90x4x12
HB squat
135x5
225x2x5
Pendulum squat
90x10
Ab wheel from knees
x6
x6
x6
1 Like
Jan 15/2024 - Wednesday
De Load
Pounds for all
Bench Press
135x25
135x25
225x3x10
DB incline Bench
80x3x10
Chins
3x5
machine rows
145x3x10
1 Like
Jan 19/2024 - Sunday
Felt great today, first day back after de load.
Bench Press
70x5
120x2
150x1
170x1
190x1
160x5x5
Incline Bench Press TNG - lbs
135x5
225x2
265x1
285x1
245x5x5
BB holds with 295 lbs
15 sec
15 sec
15 sec
1 Like
When’s your next meet?
maybe provincials in May, maybe later.
I don’t wanna compete unless I hit 215. for bench
1 Like
Jan 20/2024 - Monday
Squat - sleeves and belt
70x5
120x2
150x1
170x1
180x1
145x3x4
leg extensions
85x2x10
leg curls
65x2x10
Chins BW
5x9
T rows - lbs
140x5x5
1 Like
Jan 22/2024 - Wednesday
Bench Press
70x5
120x2
150x1
170x1
162.5x5x3
Incline Bench TNG - lbs
135x5
225x2
250x5x3
BB holds with 295 lbs
x30 seconds
x30 seconds
1 Like
Jan 24/2024 - Friday
Morning session.
Home gym
Bench press
25 push ups
25 push ups
100x2
140x1
160x1
170x1
162.5x5x5
didn’t feel as good as last session.
1 Like
Jan 24/2024 - Friday
After work.
Incline Bench Press TNG - lbs
135x5
225x2
250x5x5
HB 3ct Squat - lbs
135x2
225x1
255x4x2
T bar rows - lbs
90x10
140x5x8
Chins BW
5x5
1 Like
Jan 26/2024 - Sunday
Bench Press
25 push ups
25 push ups
70x5
120x2
150x1
170x1
190x1
165x5x3
Incline Bench Press TNG - lbs
154x5
220x2
264x1
296x1
256x5x3
BB holds with 295 lbs
25 seconds
15 seconds
15 seconds
1 Like
Jan 27/2024 - Monday
Squat - Sleeves and belt
70x5
120x1
150x1
170x1 - destroyed my hip again. no more squatting I guess
Hack squat - lbs
180x5
200x5
220x5
240x5
220x5
Leg extensions
85x10
85x10
leg curls
55x10
55x10
Chins BW
5x8
1 Like
Jan 29/2024 - Wednesday
Morning
Bench Press
100x2
140x1
160x1
170x1
165x5x5
After work
Incline Bench Press TNG - lbs
135x5
225x2
255x5x5
BB holds with 295lbs
30, 20, 10 seconds
1 Like