Thursday, September 4
Same as Tuesday
Friday, September 5
A1. Deadlift
225x6, 250x6, 240x6, 225x6
B1. DB Bulgarian Split Squat
(35sx8)x3
B2. BB Press
115x8, 125x8, 120x8
C1. Inverted Row
10, 8, 6, 4, 2
C2. Pushups
20, 16, 9, 8, 6
Sunday, September 7
A. Front Squat
150x10, 160x8, 195x5, 120x20
B1. Medicine Ball Leg Curls
9, 9, 8
B2. Elevated Pistol Squat
(+10x8)x3
Monday, September 8
A. Bench
165x10, 170x8, 190x6, 125x20
B1. Weighted Chinup
+20x5, +20x5, +20x5, +10x5, +10x5
B2. Weighted Dips
+25x8, +45x6, +28x8, +25x8
C1. DB Fly and Holds
(10sx10)x3
C2. DB Curls
(30sx10)x3
C3. Pushups
5, 5, 5
So tired at this point that I could only get a few each set…
Tuesday, September 9
10-minute ab workout and a round of tabata
Wednesday, September 10
A. Front Squat
165x6, 195x6, 175x6, 170x6
B1. Deadlift
230x6, 255x6, 230x6
B2. Chinups
8, 8, 8
C1. Kettlebell Swings
30x21, 30x15, 30x9
C2. Pushups
21, 15, 9
Thursday, September 11
A1. Barbell Press
125x6, 145x6, 140x6, 135x6
A2. Seated Row
160x6, 170x6, 170x6, 160x6
B. Bench Press
170x8, 175x8, 175x8
C1. Dips
12, 8, 8
C2. Cable Curls
80x15, 85x12, 90x9
Sunday, September 14
A. Front Squat
150x10, 165x8, 195x5, 120x21
B. Chinups/Abs
7 L-Sit Chinups, 5 Countdown Chinup/Leg Extensions, 6 L-Sit Chinups, 5 L-Sit Chinups, 4 L-sit Chinups
Shorter workout than usual today. Ending up working out late and didn’t have much time before the gym closed.
Monday, September 15
A. Bench
165x10, 175x8, 195x6, 125x20
B1. Weighted Chinup
+20x5, +20x5, +20x5, +20x5, +10x5
B2. Weighted Dips
+25x8, +35x8, +25x8, +25x8
C1. Sprints
50 yards jog alternated with 50 yards sprint for 3 laps
C2. DB Curl Variations
3 sets
So tired at this point that I could only get a few each set…
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Tuesday, September 16
Shot hoops and did some sprints for about 20 minutes. I also did some chinups and ab work for 10 minutes after that.
Wednesday, September 17
A. Front Squat
165x6, 200x4, 175x6, 175x6
B1. Deadlift
230x6, 255x6, 235x6
B2. Chinups
8, 6, 7
C1. Kettlebell Swings
30x21, 30x15, 30x9
C2. Pushups
21, 15, 9
Thursday, September 18
A1. Barbell Press
125x6, 150x5, 145x5, 135x6
A2. Face Pulls
(90x6)x4
B. Bench Press
180x8, 175x7, 170x8
C1. Dips
10, 8, 6, 4, 2
C2. DB Hammer Curls
35sx10, x8, x6, x4, x2
Sunday, September 21
A. Front Squat
160x10, 165x8, 200x4, 125x20
B1. Medicine Ball Leg Curls
9, 9, 9
B2. Elevated Pistol Squat
(+10x8)x3
Wednesday, September 24
A1. Front Squat
165x6, 200x5, 185x6, 175x6
A2. Barbell Press
125x6, 150x5, 145x5, 135x5
B1. Bench Press
180x7, 170x7, 175x7
B2. Kettlebell Swings
(50x10)x3
C. Incline Lat Raise/Curl Combo
(15sx10)x3
Thursday, September 25
10-minute ab workout at home
Friday, September 26
A1. Deadlift
230x6, 255x6, 245x6, 235x6
A2. Seated Row
165x6, (170x6)x2, 165x6
B1. DB Bulgarian Split Squat
40sx8, (35sx8)x2
B2. BB Press
120x8, 125x8, 120x8
C1. Dips
15, 12
C2. Cable Curl
90x10, 100x10
Sunday, September 28
A. Front Squat
205x3, 200x4, 195x5, 160x10
B1. Medicine Ball Leg Curls
10, 8, 6, 4, 2
B2. Elevated Pistol Squat
+10x10, +10x8, +20x6, +20x4, +20x2
Monday, September 29
A. Bench
205x3, 200x4, 195x5, 175x10
None of these sets felt too difficult today either, so happy about that
B1. One-arm DB Row
50x8, (60x8)x3
B2. Weighted Dips
+25x8, +35x8, +35x8, +35x8
C1. Barbell Press
115x10, 115x6, 115x6, 115x4, 115x2
C2. Chinups
8, 6, 4, 4, 2
Tuesday, September 30
10-minute abs at home
Wednesday, October 1
A1. Deadlift
275x3, 265x4, 260x5, 225x10
A2. Weighted Chinup
(+20x5)x3, +20x4
B1. DB Bulgarian Split Squat
(40sx8)x2, 35sx8
B2. BB Press
(125x8)x2, 120x8
C1. Dips
10, 8, 6, 4, 2
C2. Cable Curl
90x10, 90x8, 100x6, 110x4, 110x2
Friday, October 3
A1. Front Squat
175x8, 180x8, 170x8
A2. Press
150x5, 145x5, 135x7
B1. Kettlebell Swings
(55x10)x3
B2. Bench Press
180x8, 185x6, 175x8
C1. Dips
12, 12
C2. DB Pause Curls
(30sx8)x2