Wednesday-
Squats 225 3 x 5
Press 125 x 4, 3
Thursday-
Clean 145 3 x 5
Press 95 3 x 5
Chin ups 5 x 5
Conditioning- treadmill sprints and an incline walk
Lessons learned- Question my plate math for the press, don’t do cleans after chin ups.
Friday
Press 120 3 x 5
Deadlift 275 x 5 x 1
Chins 4, 4, 3
Wednesday
Squats 205 3 x 5
superset 3 x 5 chins
DB bench press 90 3 x 5
Superset face pulls 3 x 10 at 20lbs don’t judge
Back extensions 55 3 x 10
Monday
Press 115 3 x 5
Squat 245 3 x 5
Face pulls 30 x 5
Back extensions 50 3 x 10
I missed a lift today. I ended up doing a circuit later in the day
Chins, dips, air squats, push ups.
10, 5, 35, 18 Rest 3 minutes
6, 5, 35, 10 + 8 (knees) rest 2 minutes
4, 4, 35, 8 +10 rest 3 minutes
3.75, 4 negatives, 35, 8 +10
I took about a week of from lifting. Weight loss is going fine but I want to reach my goals like yesterday ah geez, I’m sitting around 219.
Tuesday
Squat 225 3 x 5
Overhead Press 120 3 x 5
Deadlift 275 x 5
Chin Ups 3 x 7