Deadlift
315x12
Snatch Grip Deadlift
215x12
215x12
215x12
215x12
Squat
215x12
215x12
215x12
215x12
215x12
215x12
215x12
215x12
215x12
215x12
Good Morning
195x12
195x12
195x12
195x12
195x12
195x12
195x12
195x12
195x12
195x12
+Abs, cardio
Overhead Press
155x12
155x12
155x12
155x12
155x12
Close Grip Bench
185x12
185x12
185x12
185x12
185x12
Behind the Neck Press
115x12
115x12
115x12
115x12
115x12
Yates Row
155x12
155x12
155x12
155x12
155x12
Close Grip Row
185x12
185x12
185x12
185x12
185x12
Barbell Shrug
115x12
115x12
115x12
115x12
115x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Pause Squat
320x12
315x12
305x12
295x12
285x12
275x12
265x12
255x12
245x12
235x12
Snatch Grip Rack Pulls
320x12
320x12
320x12
320x12
320x12
Good Morning
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
+Abs, cardio
Close Grip Bench
205x12
205x12
205x12
205x12
205x12
205x12
205x12
205x12
205x12
205x12
Overhead Press
135x20
135x20
135x20
135x20
135x20
Close Grip Row
205x12
205x12
205x12
205x12
205x12
205x12
205x12
205x12
205x12
205x12
Yates Row
135x20
135x20
135x20
135x20
135x20
+EZ bar overhead tricep extensions, curls, rotator cuffs
Yesterday:
Knees were giving me some trouble so I had to use lighter weight on the squats. Also, life stress has been very high lately so I’ve been eating at what I believe to be maintenance. I’ll go back to trying to eat at a deficit soon
Pause Squat
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
Good Morning
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
+Abs, cardio
Close Grip Bench
195x12
195x12
195x12
195x12
195x12
Overhead Press
155x12
155x12
155x12
155x12
155x12
Behind the Neck Press
125x12
125x12
125x12
125x12
125x12
Close Grip Row
195x12
195x12
195x12
195x12
195x12
Yates Row
155x12
155x12
155x12
155x12
155x12
Barbell Shrug
125x12
125x12
125x12
125x12
125x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
One of those “better than nothing days.” Had nothing to put into lifting tonight so I cut the volume, trying to keep the momentum
Deadlift
320x12
Snatch Grip Deadlift
185x12
185x12
Squat
185x12
185x12
185x12
185x12
185x12
Good Morning
185x12
185x12
185x12
185x12
185x12
+Abs, cardio
Yesterday:
Overhead Press
155x12
155x12
155x12
155x12
155x12
Close Grip Bench
185x12
185x12
185x12
185x12
185x12
Behind the Neck Press
115x12
115x12
115x12
115x12
115x12
Yates Row
155x12
155x12
155x12
155x12
155x12
Close Grip Row
185x12
185x12
185x12
185x12
185x12
Barbell Shrug
115x12
115x12
115x12
115x12
115x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Pause Squat
325x12
315x12
305x12
295x12
285x12
275x12
265x12
255x12
245x12
235x12
Snatch Grip Deadlift
325x12
315x12
305x12
295x12
295x12
Good Morning
225x12
225x12
225x12
225x12
225x12
185x12
185x12
185x12
185x12
185x12
+Abs, cardio
Close Grip Bench
210x12
205x12
195x12
185x12
175x12
175x12
175x12
175x12
175x12
175x12
Overhead Press
135x20
135x20
135x20
135x20
135x20
Close Grip Row
210x12
205x12
195x12
185x12
175x12
175x12
175x12
175x12
175x12
175x12
Yates Row
135x20
135x20
135x20
135x20
135x20
+EZ bar overhead tricep extensions, curls, rotator cuffs
Pause Squat
230x12
230x12
230x12
230x12
230x12
230x12
230x12
230x12
230x12
230x12
Good Morning
230x12
230x12
230x12
230x12
230x12
230x12
230x12
230x12
230x12
230x12
+Abs, cardio
Close Grip Bench
195x12
195x12
195x12
195x12
195x12
Overhead Press
155x12
155x12
155x12
155x12
155x12
Behind the Neck Press
125x12
125x12
125x12
125x12
125x12
Close Grip Row
195x12
195x12
195x12
195x12
195x12
Yates Row
155x12
155x12
155x12
155x12
155x12
Barbell Shrug
125x12
125x12
125x12
125x12
125x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Happy holidays everyone
Deadlift
325x12
Snatch Grip Deadlift
205x12
205x12
205x12
205x12
Squat
205x12
205x12
205x12
205x12
205x12
205x12
205x12
205x12
205x12
205x12
Good Morning
185x12
185x12
185x12
185x12
185x12
185x12
185x12
185x12
185x12
185x12
+Abs, cardio
Overhead Press
155x12
155x12
155x12
155x12
155x12
Close Grip Bench
185x12
185x12
185x12
185x12
185x12
Behind the Neck Press
115x12
115x12
115x12
115x12
115x12
Yates Row
155x12
155x12
155x12
155x12
155x12
Close Grip Row
185x12
185x12
185x12
185x12
185x12
Barbell Shrug
115x12
115x12
115x12
115x12
115x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Pause Squat
330x12
320x12
310x12
300x12
290x12
280x12
270x12
260x12
250x12
240x12
Snatch Grip Rack Pulls
330x12
325x12
320x12
315x12
315x12
Good Morning
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
225x12
+Abs, cardio
Close Grip Bench
215x12
210x12
205x12
200x12
195x12
190x12
185x12
185x12
185x12
185x12
Overhead Press
140x20
140x20
140x20
140x20
140x20
Close Grip Row
215x12
210x12
205x12
200x12
195x12
190x12
185x12
185x12
185x12
185x12
Yates Row
140x20
140x20
140x20
140x20
140x20
+EZ bar overhead tricep extensions, curls, rotator cuffs
Pause Squat
235x12
235x12
235x12
235x12
235x12
235x12
235x12
235x12
235x12
235x12
Good Morning
235x12
235x12
235x12
235x12
235x12
235x12
235x12
235x12
235x12
235x12
+Abs, cardio
A good session to start the new year
Close Grip Bench
200x12
200x12
200x12
200x12
200x12
Overhead Press
160x12
160x12
160x12
160x12
160x12
Behind the Neck Press
130x12
130x12
130x12
130x12
130x12
Close Grip Row
200x12
200x12
200x12
200x12
200x12
Yates Row
160x12
160x12
160x12
160x12
160x12
Barbell Shrug
130x12
130x12
130x12
130x12
130x12
+EZ bar overhead tricep extensions, curls, rotator cuffs
Deadlift
330x12
Snatch Grip Deadlift
210x12
210x12
210x12
210x12
Squat
210x12
210x12
210x12
210x12
210x12
210x12
210x12
210x12
210x12
210x12
Good Morning
190x12
190x12
190x12
190x12
190x12
190x12
190x12
190x12
190x12
190x12
+Abs, cardio
Overhead Press
160x12
160x12
160x12
160x12
160x12
Close Grip Bench
190x12
190x12
190x12
190x12
190x12
Behind the Neck Press
120x12
120x12
120x12
120x12
120x12
Yates Row
160x12
160x12
160x12
160x12
160x12
Close Grip Row
190x12
190x12
190x12
190x12
190x12
Barbell Shrug
120x12
120x12
120x12
120x12
120x12
+EZ bar overhead tricep extensions, curls, rotator cuffs