Tuesday, March 17
Did weights today. Such a bad workout, that I’m not going to log it. Hope Thursday will be better!
Kasey
Thursday, March 19
A. Bench Press
220x3, 210x4, 185x8, 185x7
B. Front Squat Pause/R Lunge Combo
(125x5/5)x4
C1. Dips
(+70x5)x3
C2. Good Mornings
(+60x5)x3
D. Chinups
AMAP in 5 minutes
Friday, March 20
Sprained my ankle playing basketball, so I’m going to be limited for lower body stuff for the next few weeks
Saturday, March 21
A. Bench
(215x3)x5, (210x3)x3
B1. NG Pulldown
(160x10)x2, 165x9
B2. Dips
12, 12, 15
C. Cable Curls
100x10, 110x10, 115x10
Sunday, March 22
Did some abs and chinups at home
Monday, March 23
A. Press
155x5, 155x4, 150x5, 150x4, 145x5, 135x5
B1. Dips
(+35x10)x3, 8 3-sec countdown, 8 pause at the bottom
B2. Seated Rows
160x10, 175x10, 180x10, 135x15, 135x15
Wednesday, March 25
A. Bench
205x5, 205x5, 205x4, 205x4, 205x4
B. Front Squat
185x5 Anderson, 200x5, 135x15 countdown
C1. BB RDL
(205x8)x3
C2. Weighted Chins
((BW+10)x5)x3
Friday, March 27
A. Press
155x5, 135x8, 125x8, 105x12, 95x15
B1. NG Chins
7, 7, 7
B2. Plank
60secondsx3
C1. Weighted Dips
(+45x8)x3
C2. Ab Leg Extensions
20x3
Friday, April 3
A. Deadlift
260x8, 260x6, 260x4, 260x2
B. Front Squat
15-second pause at the bottm+135x15, 135x5 pause at the bottom then 5 reverse lunges each leg, Goblet Squat: +60x20-second pause at the bottom then +60x20
C. Calf Raises
Saturday, April 4
A. Bench
215x5, 175x10, 140x15, 135x13
B1. Dip
+70x6, +70x5, +70x5
B2. Seated Row
175x10, 175x10, 180x10
C1. Cable Curl
110x10, 115x10, 120x10
C2. DB Fly
(+10x5 elevators plus 5 front)x3
Sunday, April 5
Happy Easter!
A. Front Squat
(185x5 Anderson)x2, (205x5)x2, 195x5
B1. BB RDL
205x8, 210x8, 205x8
B2. Chinup Leg Extensions
12, 12, 15
C1. Leg Press Calf Presses
135x30, 180x20, 230x15
Also did a few other various ab exercises.
Monday, April 6
Did a few rounds of tabata at home
Tuesday, April 7
A. Press
145x6, 145x5, 140x6, 140x5
B. Deadlift
265x8x6x4x2
C1. Weighted Dips
(+37.5x10)x3
C2. Goblet Squat
(20sec pause then 20 reps @ 50lbs), (15sec pause then 15 reps @ 50lbs)x2
D. Cable Curls
115x10, 120x10, 125x10
Wednesday, April 8
Played some bball tonight
Thursday, April 9
A. Bench
225x3, 215x5, 190x8, 175x9
B. Front Squat
(155x10pause at bottom)x2, (140x15 coundtown)
C1. Weighted Chins
((BW+15)x5)
C2. Good Mornings
(+60x5)x3
D1. Dips
15, 15
D2. Hammer Curls
35sx10, 35sx12
Friday, April 10
Shot hoops and did some abs and chinups
Saturday, April 11
A. Front Squat
(185x5 Anderson)x2, 205x4. 195x5, 200x5
B. BB RDL
(210x8)x3
C. Calf Raises
90x10, 100x10, 100x10
Sunday, April 12
A. Bench
(215x3)x8
B1. Dips
+45x10, +45x9, +45x8
B2. Seated Rows
180x10, 175x10, 175x10
C1. DB Shoulder Press
(50sx8)x3
C2. Inverted Rows
10, 10, 10
D. Countdown from 8 reps
Dips and DB Hammer Curls with 25lbs/arm
Monday, April 13
Played a game of basketball and then did abs and chinups at home
Tuesday, April 14
A. Press
145x6, 145x5, 140x6, 140x5
B. Deadlift
265x8x6x4x2
C1. Weighted Dips
(+40x10)x3
C2. Goblet Squat
(20sec pause then 20 reps @ 50lbs), (15sec pause then 15 reps @ 50lbs)x2
D. Cable Curls
120x10, 120x10, 125x10
Wednesday, April 15
Shot hoops for about an hour
Thursday, April 16
A. Bench
230x2, 215x4, 190x8, 175x9
B. Front Squat
(155x10pause at bottom)x2, (140x15 coundtown)
C1. Weighted Chins
((BW+17.5)x5)x3
C2. Good Mornings
(+60x5)x3
D1. Dips
15, 15
D2. Hammer Curls
35sx12, 35sx12
Also shot hoops at night for about an hour.
Friday, April 17
Played basketball and did abs and chinups
Sunday, April 18
A. Bench
205x5, 215x5, 215x4, 210x5, 210x5
B. Front Squat
(190x5Anderson), (205x5)x2
C1. BB RDL
(215x8)x3
C2. Dips
(+50x8)x3