Feb 28/2024 - Friday
Bench Press
70x5
120x2
160x1
170x1
160x3
160x3
Chins
x5
x5
x5
not ready yet. still feeling anxiety from being sick.
won’t train again till next Sunday.
1 Like
Better from being sick. took 8 whole days off.
Going to stay away from bench for a while and just do random things until I’m ready to decide what I want to do in terms of competing, my bodyweight and my goals.
All Pounds from here till I say so
Incline Bench Press - feet up, TNG
45x12
135x5
185x5
225x5
235x5
245x5
245x5
225x5
DB Bench press Flat
90x5
120x5
120x5
120x5
120x5
T bar rows - elbows high
45x12
90x5
115x5
115x5
120x5
125x5
Chins - BW
x5
x5
x5
x5
1 Like
March 10/2025 - Monday
HB squat - slight pause
135x5
225x3x5
Hack squat
90x5
180x3x5
Romanian deadlifts
225x3x5
inner and outer thigh machine.
60x3x12
60x3x12
1 Like
March 12/2025 - Wednesday
Floor Press
45x10
135x5
225x5
275x5
295x5
315x5
315x5
315x5
Machine Bench Press - with loaded plates
90x5
180x5
230x5
250x5
250x5
250x5
harder then i thought it would be
Lat pulldowns on machine
175x5
190x5
205x5
220x5
220x5
205x5
machine rows - with loaded plates
90x5
180x5
230x4x5
1 Like
March 14/2025 - Friday
Standing Press
45x5
135x5
155x5
165x5
175x5
175x5
165x5
HB squat - slight pause
135x5
225x3x5
Incline DB Bench Press
90x4x6
T bar rows
90x8
135x5
135x5
145x5
145x5
Chins BW
4x5
Leg press
90x5
180x5
270x5
320x5
320x5
1 Like
March 16/2025 - Sunday
Incline Bench Press - feet up
135x5
225x2
245x5
245x5
245x5
255x5
Macine bench press - different machine then last time, this one is much easier. hammer grip as well
90x5
180x5
270x5
360x5
410x5
430x5
430x5
450x5
Lat pulldowns - with straight bar
135x5
175x5
205x5
205x5
205x5
220x5
bb lying rows
95x5
145x5
195x5 - too heavy
165x5
175x5
1 Like
Mach 17/2025 - Monday
HB Squat - slight pause
135x5
225x3x5
Hack squat
90x5
180x5
200x5
200x5
romanian deadlift
225x3x5
inner and outer thigh machine
70x3x12
70x3x12
1 Like
March 19/2025 - Wednesday
Press standing
45x5
135x3
155x5
165x5
175x5
175x5
165x5
Dumbbell flat bench press
90x5
120x5
120x5
120x5
130x5
machine rows with cables
190x5
190x5
205x5
205x5
Chins BW
x5
x5
x5
x5
1 Like
March 21/2025 - Friday
Morning workout
Floor Press
45x10
135x5
225x4
275x2
295x5
305x5
315x5
325x5
Incline DB Bench Press
100x5
100x5
100x5
100x5
bb lying rows
95x5
145x5
175x4x5
Chins BW
x5
x5
x5
x5
1 Like
March 22/2025 - Saturday
HB Squat - slight pause
135x5
225x3x5
Leg press
2px5
3px5
4px5
4px5
4p+25x5
4p+25x5
1 Like
March 23/2025 - Sunday
incline Bench Press - feet up
135x5
225x3
265x1
275x5 @ 10
225x8
225x8
225x8
Axle standing Press
50x5
100x4x5 - easy
Lat pulldowns
160x5
205x5
220x5
235x5
220x5
machine rows
190x4x5 - easy
1 Like
March 24/2025 - Monday
HB Squat - slight pause
135x5
225x3x5
Romanian deadlifts
225x3x5
inner and outer thigh machine
70x3x12
70x3x12
1 Like
March 26/2025 - Wednesday
DB flat Bench Press
55x10
80x5
100x5
120x5
130x5
130x5
130x5
Incline DB Bench Press
100x5
100x5
100x5
110x5
BB lying rows
95x5
145x5
195x4x5
Chins
x5
x5
x5
x5
1 Like
March 28/2025 - Friday
Floor Press
135x5
225x5
275x2
315x1
335x5
315x5
315x5
315x5
Machine bench press
2p x 3 x 10
Chins
x5
x9 @ 10
x5
x5
Machine rows
205x4x5
1 Like
March 30/2025 - Monday
DE LOAD
DB Bench flat
70x4x12
DB incline bench
70x4x10
T bar rows
2px4x10
lat pulldowns
145x4x10
HB Squat
135x3x10
1 Like
April 2/2025 - Wednesday
DE LOAD
Press
95x4x10
machine bench - hard one
90x3x20
Lat pulldowns
130x4x12
t bar rows - elbows up
70x3x10
machine squats
90x3x10
1 Like
April 4/2025 - Friday
DE LOAD
machine bench - one I haven’t used before
1px10
1px10
1p+25x3x10
Dips
x20
x20
BB lying rows
95x4x10
macine rows
130x4x10
leg press
2px3x15
1 Like
April 6/2025 - Sunday
DB flat bench
60x10
80x5
100x5
120x5
120x5
120x5
130x5
130x5
Incline DB Bench
100x5
100x5
100x5
110x5
110x5
BB lying rows
95x5
145x5
195x4x5
Chins BW
4x5
1 Like
April 7/2025 - Monday
HB Squat paused
bwx20
45x10
135x5
225x3x5
Romanian deadlifts
225x3x5
inner and outer thigh machine
70x3x12
70x3x12
1 Like
April 9/2025 - Wednesday
SICK - since Monday, no fever though, and not so bad.
Home workout
Floor Press
132x5
220x5
308x5
308x5
319x5
319x5
Press
132x3
154x5
154x5
165x5
165x5
Chins BW
x6
x6
x6
x6
x5
x5
x5
x5