Saturday, February 14
Shot hoops for about a half an hour and did some abs and chinups
Sunday, February 15
A. Front Squat
180x5 Anderson, 170x5 Double-pause, 180x10, 15 countdown x 135
B. Bench Press
220x3, 190x8, 180x8, 140x13
C1. Dips
(+25x10)x3
C2. Good Mornings
(+50x5)x3
D. 5 minutes AMRAP
3/3 DB Fly, DB Curls @ 70lbs
Tuesday, February 17
A1. BB Press
155x4, 150x5, 150x4, 150x4, 145x5
A2. BB Reverse Lunge
(140x5)x5
B1. NG Pulldowns
145x10, 145x10, 160x10
B2. Kettlebell Swings
50x11, 50x11, 50x10
C1. Dips
8 Pause at the bottom, 5 countdown, 15
C2. Jump Squats
(+20x5)x3
Thursday, February 19
A. Bench
(185x8)x3, 185x7
B1. Dips
+65x6, +65x5, +65x5
B2. NG Chins
6, 5, 5
C1. DB Hammer Curl
(50sx5)x3
C2. DB Press
35sx15, 35sx15, 35sx14
Friday, February 20
A. Front Squat
(115x15 countdowns)x2, 115x10 3-second descent, 115x10+6 reverse lunges
B. Deadlift
255x8x6x4x2
Rounded a bit on this. Going to stick with the same weight next week.
Saturday, February 21
Did some abs, chinups, and a round of tabata at home
Sunday, February 22
A. Front Squat
Had to do lighter sets outside of the rack today because some jackass sat in there and did 90lb presses and rows for a half hour
B. Bench Press
220x4, 190x8, 180x9, 140x14
C1. Dips
(+27.5x10)x3
C2. Good Mornings
(+50x6)x3
D. 5 minutes AMRAP
3/3 DB Fly, DB Curls @ 70lbs
Tuesday, February 24
A1. BB Press
155x5, 155x4, 150x5, 150x4, 145x5
A2. Front Squat
180x5 Anderson, 180x10, 175x5 Double Pause, 135x15countdown
B1. NG Pulldowns
155x10, 160x10, 160x10
B2. BB RDL
(195x8)x3
C1. Dips
(+30x10)x3
C2. Inverted Rows
10, 10, 10
Wednesday, February 25
Did some abs and chinups at home
Thursday, February 20
A. BB Reverse Lunges
(145x5)x5
B. Deadlift
255x8x6x4x2
Much better form on these today
C. Jump Squat
(+20x5)x3
Friday, February 27
A. Bench
(185x8)x3, 185x6
B1. Dips
(+70x5)x3
B2. Kneeling Chinups
6, 6, 7
C1. DB Hammer Curl
50sx5, 35sx10, 25sx15
C2. DB Press
35sx15, 35sx15, 35sx13
Saturday, February 28
Did some abs, chinups, and also shot hoops for about 45 minutes
Monday, March 2
Did some abs, chinups, and a round of tabata at home
Tuesday, March 3
A1. BB Press
155x5, 155x4, 125x10, 115x10
A2. DB Bulgarian Split Squat
(55sx5)x2, (35sx10)x2
B1. NG Pulldowns
155x10, 160x10, 165x10
B2. BB RDL
(195x8)x3
C1. Dips
(+30x10)x3
C2. Jump Squats
(+25x5)x3
Wednesday, March 4
Did some abs, chinups, and a round of tabata at home
Thursday, March 5
A. Front Squat Pause/R Lunge Combo
(115x5/5 each leg)x4
B. Deadlift
255x8x6x4x2
C. Alternated sets of jumpsquats and NG chinups for 5 minutes
Saturday, March 7
A. Bench
220x4, 210x5, 205x4, 185x8, 185x7
B1. DB Press
(45sx10)x3
B2. Neutral Grip Chinups
5x5
C1. DB Hammer Curl
(40sx8)x3
C2. Dips
12, 12, 12
Sunday, March 8
A. Front Squat
185x5 Anderson, 155x8 Anderson, 200x5, 185x8
B. Deadlift
255x8x6x4x2
C. Seated Calf Raises
+90x15, +90x15, +90x13
D. Five 30-second sprint intervals on the treadmill
Monday, March 9
Played basketball for about 45 minutes. Then did some abs and chinups.
Saturday, March 14
A. Front Squat
185x5 Anderson, 160x8 Anderson, 200x5, 185x8
B. BB Romanian DL
(195x8)x3
C. Ab circuit
Been sick this week, but getting back to it!
Monday, March 16
Did some abs and chinups at home. Also did a round of tabata.