Monday, April 19
On the road, but did a full-body workout with what I had available (just dumbbells up to 50 pounds). Not the greatest workout, but better than nothing.
Wednesday, April 22
A. Front Squat
165x10 pause at bottom, 205x5, 155x10 pause at bottom
B. Bench
230x2, 220x5, 195x8, 175x9
C. Dip and Chinup Superset Countdown from 8
Haven’t been able to hit it as hard working out on the road, but all in all, not bad today.
Friday, May 1
A. Bench
215x5, 225x3, 220x4, 210x5, 205x5
B1. Pistol Squat
(+10x8)x3
B2. Dips
15, ((BW+45)x10)
C1. 10-8-6-4-2 Goblet Squat and 5-4-3-2-1 Reverse Lunge; 5-4-3-2-1 Weighted Chin
Goblet Squat and Lunge Reps @ 50lbs, +20 for Weighted Chins
Sunday, May 3
A. Front Squat
215x3, 205x5, 185x8, 175x10
B. Press
160x2, 145x5, 135x6, 120x9
C1. Dips
(+25x12)x3
C2. Good Mornings
(+40x8)x3
D1. DB Hammer Curl
35sx10, 8, 6, 4, 2
D2. Seated Row
180x10, 165x8, 6, 4, 2
Monday, May 4
Shot hoops and did some abs and chinups
Tuesday, May 5
A. Bench
235x2, 225x3, 195x8, 175x9
B. Deadlift
275x5, 265x5, 255x5
C1. Weighted Chins
(+17.5x5)x3
C2. Goblet Squat and R Lunge
(60x10/5)x3
D1. Cable Curl
80x20, 90x16, 95x12, 105x8, 120x4
Wednesday, May 6
Played basketball
Thursday, May 7
A. Bench
220x3, 220x3, 220x3, 215x3, 215x3, 215x3, 210x3, 210x3
B1. Dips
(+52.5x8)x3
B2. NG Chins
5, 5, 5
C1. DB Shoulder Press
40sx12, (40sx10)x2
C2. Z-Bar Curl
(85x6)x3
Friday, May 8
A. Pistol Squat
(+10x5), (+20x5)x4
B1. BB RDL
(225x5)x5
B2. Pullups/Chinups
5x5
Saturday, May 9
Did some abs and chinups at home
Sunday, May 10
A. Press
160x3, 150x5, 135x7, 120x10
B. Front Squat
3 different variations for high reps
C1. Weighted Dips
(+27.5x12)x3
C2. Good Mornings
(+45x8)x3
Monday, May 11
Abs and chinups at home
Tuesday, May 12
A. Bench
235x2, 225x3, 195x8, 175x9
B. Deadlift
275x5, 275x5, 255x5
C1. Weighted Chins
(+20x5)x3
C2. Landmine Squat
(125x10)x3
Wednesday, May 13
Did some abs and chinups at home
Friday, May 15
A. Bench
235x2, 225x5, 200x6, 175x10
B1. Dips
(+55x8)x3
B2. NG Chins
6, 5, 5
C1. DB Shoulder Press
(40sx12)x2, 40sx10
C2. Z-Bar Curl
(85x6)x2, 90x6
Friday, May 15
A. Pistol Squat
(+20x5)x5
B1. BB RDL
(225x5)x5
C. Calves and Jump Squats
Sunday, May 17
A. Front Squat
220x3, 210x5, 190x8, 180x10
B. Bench
235x3, 225x5, 200x8, 175x10
C1. Dips
(+30x12)x2, +30x10
C2. Good Mornings
(+35x8)x3
D1. DB Hammer Curl
30sx10, 8, 6, 4, 2
Monday, May 18
Played basketball for about an hour and a half
Tuesday, May 19
A. Press
160x3, 155x4, 135x8, 120x10
B. Deadlift
275x5, 275x5, 260x5
C1. Weighted Chins
(+22.5x5)x3
C2. Landmine Squat
(135x10)x3
D. Cable Curl
110x10, 120x10, 120x10
Wednesday, May 20
Shot hoops, abs, and chinups
Thursday, May 21
A. Bench
235x2, 225x4, 200x7, 180x9
B1. Dips
(+57.5x8)x3
B2. NG Chins
6, 6, 5
C1. DB Shoulder Press
(40sx12)x3
C2. Z-Bar Curl
(90x6)x2, 85x6
Friday, May 22
A. Pistol Squat
(+20x5)x3, (+24x5)x2
B1. BB RDL
(225x5)x3, (230x5)x2
C. Basketball and plyo
Saturday, May 23
Abs and chinups
Sunday, May 24
A. Front Squat
225x3, 210x5, 190x8, 180x10
B. Bench
235x3, 230x4, 200x8, 180x10
C1. Dips
(+30x12)x2, +30x10
C2. Good Mornings
(+35x8)x3