still feeling shit. walked a few miles last night. Going to just go to gym and do something tonight… whatever
trap DL
135x8
135x8
185x8
225x8
225x8
lat PD
90x12
100x10
110x10
inc bench row
30x10x3
seated row (wide grip)
90x10x3
Still kinda sick. idno.
walk 1.5 miles
Squats
55x10
55x10
105x5
105x5
125x5
145x3x10sets
1 min rest
romain DL
105x10x3
trap DL
135x8x4
deload
lat pd
80x10
100x10
120x10
140x10
seated row
45x8
90x8
135x8
kb row
20kg x 8 x3
face pull
25x8x3
rev curl
25x30
INC bench
95x5
95x5
110x4
130x3
140x2
165x1
170x1
175x1
155x12
kb row 8x3
lat PD 10x3
seated tri ext 10x3
squat to chains deadstop
55x8x3
105x5
105x5
125x5
145x3
165x3
185x3
205x3
225x1
240x1
260x1
hack sqt machine
calves
conv dbl oh DL
135x8
135x5
185x5
225x5
245x3
275x1
275x1
Sumo DL
135x5x4
seated row machine
facepulls
lat PD
db rows
hack squat
3x12
Sqt to chains deadstop
55x8
105x6x2
125x6
155x3
185x1
225x1
255x1
270x1
light single leg press
2x8
BW lunges
6x2
inc bench
45x12
95x5
105x5
120x4
140x3
155x2
160x1
170x1
180x1
145x8
seated tri ext
30x15
40x15
50x15
straight curls
30x8x3 (3 sec neg)
push downs
30x10x3 (3 sec neg)
OH conv DL
135x8
135x5
185x5
225x5
275x3
275x5
Sumo DL
135x10x2
seated row
facepulls
lat pd
Inc Bench
45x10x2
95x5
105x5
120x4
140x3
155x2
165x1
180x1
185x1
155x8
DB Row
40x8
45x8
50x8
tri ext
30x12
40x8
50x8
straight curls
db curls
box sqts
55 x a bunch
105x8
105x5
145x5
185x5
225x5
225x3 knee wraps
275x2
295x2
310x1
shoulders arms
mach shoulder press
Hammer curl
dips
preacher curl
rope push downs
straight curls - 3 sec neg
Seated row
25x12
50x12
90x12
135x12
135x10
bent row
90x8x3
lat pd
90x6
110x6
130x6
150x6x2
low row
80x10
100x10x2
sumo DL
every min
135 plus 80# chains
10 sets of 2
inc bench
45x10
95x5
105x5
120x4
140x3
155x2
175x1
180x1
185x1
165x8
DB row
50x8x3
shrugs DB
straight curl
db hammerc curl
band tri PD
15.5in box sqt
55x8
55x8
105x8
105x8
145x5
195x3
235x3
285x3
305x1
325x1
kb squats
2 16kgx8x3
sqts
45x10x3
105x8
135x3x10
1 min rest between sets
leg curls
leg ext
busy week, plus a walleye fishing trip. loaded up on eyes for the freezer. back at it this week.
Sumo DL
135x5x3
155x3
185x2
205x1
225x1
230x1
185x3x3
DB row
40x8
50x8
60x6
70x6
Lat PD
90x10
110x10
130x6
150x6
Seat row
90x10x4
So I have to switch all my days and times around. GF is going back to work and Wyatt is going into daycare. Plan is to join a gym closer to home instead of work, but still keep both memberships. Supposedly a friend of mine, whom trains at another gym, is going to join also since his partner crapped out. It would be pretty sweet, he trains splits which woukld be a change for me, but Im on board with that. But I’d still squat and DL on saturdays. I havent had a training partner in 3plus years so this is a welcome change. He trains hard and has been doing so for years.
inc bench
45x???
95x5x2
105x4
125x3
135x2
140x1
150x1
160x1
130x15
kb swings
20kg x15
24kg x15
28kg x15
hammer curls
45x10x3
tri hammer ext
45x10x3
tri PD
40x15x3
machine shoulder press
65x12x3