what a great week. my son was born tuesday. 9lb 4oz… so in honor i box squated today…
box sqts 15 1/2"
55x8x2
105x8
105x5
145x5
175x3
200x3
220x2
195x3
145x5
Single Leg Press
90x8x3
Quick nice session. box squats killed my hams and glutes…
sumo DL
135x8x3
155x5x2
185x8
rev hype
landmine row
landmine press
lat pd
face pulls
ab wheel
flat DB press
35x12
40x10
50x8x3
bandpulls 75 reps
inc bench
45x12
95x8
115x5
135x5x3
lying tri ext
straight bar curls
band Push down
lat pd
box squat 15.5"
45x8x3
105x8
145x5
165x5
185x5
125x12
trap DL
135x5
185x5
225x5
275x3
315x1x2
1 leg press
90x8x3
sumo deads
135x8x4
185x5
185x3x2
rev hyper
50x8
75x6x3
lat pd
120x8
140x6
160x6x2
100x20
seated row machine
50x15
90x15
115x15
landmine press
25x10
50x8x2
Squats
Box 15.5
55x8x2
105x8
105x5
145x5
145x8
165x5
165x8
195x1
split sqts
bwx8
20lb x 5 x2
lat pd
110x12
120x12
130x10
100x15
seated row (widegrip)
45x10
70x10x2
95x10
sumo DL
135x8x3
185x5
205x3
rev hyper
50x8
75x8
100x6x2
landmine press
25x8
50x8x2
straight bar curls
30lbx25x2
Incline Bench
45x10x2
85x8
85x5
100x4
120x3
130x2
135x1
145x1
155x1
120x14
Flat DB
45x15x3
curls
30x25
x15
x10
tri PD
red band 100 reps
seated db press
30x10x3
box sqts 15.5
55x10x2
105x8
105x5
145x5
145x3
175x2
205x2
215x2
no box
105x3x3
my squat form has really come along. feet out wider then normal. felt good no hip issues
Sumo SLDL
135x5
x8
x12
rev hypers 50x12x3
seated row 45,70,90,115x10
lat PD 100,110,120x10x4
landmine row 25,35x8x3
landmine press 25,50x10x4
Sumo DL
135x8x3
185x5x3
curls 50reps
ab wheel 8x3
Inc bench
45x20x2
85x5x2
100x4
120x3
130x2
135x1
145x1
155x1
130x10
flat DB
40x15x4
curls
30x25
30x20
30x15
tri PD
redbandx100
DB shoulder press
35x8x3
Squats
55x10x2
105x8
105x5
145x5
145x3
155x3
165x3
175x3
dropset x3
185,165,145
RDL
135x5x4
Zercher
95x5x4
sumo DL
135x8x2
185x5x2
205x3
225x3
rev hyper
75x8x3
seat row
45x10
90x10
115x10
lat pd (wideNG)
100x10
120x10
130x6x2
landmine row
ss/ landmine press
25x8,15
30x8,12
30x8,10
curls
25x50
INC bench
45x12x2
85x5x2
100x4
120x3
130x2
150x1
155x1
160x1
140x8
kb rows
20kgx10x3
curls
25x50
tri pd
red bandx100
decline tri ext
25x8
25x10x2
flat db
40x12
45x10
Squats
Big Cambered bar
55x10x2
105x8
105x5
145x5
155x5
165x5
175x5
185x5
goodmornings
55x8
85x8x2
rev hype
25x10x3
Quick session super busy week
Sumo DL
BArbell rows
landmine press
done
If I have time ill hit my back on wednesday…
inc bench
95x5x2
110x4
130x3
140x2
150x1
160x1
170x1
135x12
kb row
24kgx10x3
rev curls
25x15x3
squats
buffalo bar
55x8x2
105x8
105x5
145x5
175x3
195x3
205x3
add bands and KBs
105 20kg bells x5x2
leg press
super sets… single leg, both close, both wide
50x8
140x8
strip set
230
140
50
this was pretty aweful each set was 32 reps…
Done… headed pool side
trap DL
135x8x2
185x8
225x5
275x5
315x1x5 (30 sec rest)
landmine row
ss landmine press
25x8
30x8
35x8
lat pd
110x8x3
seat row
45x8
90x8
115x8
had a horrible eye infection, plus a cold on top of that. Back to the gym tomorrow regardless…