deadlift day
rack dead
135x3
225x3
335x3
405x3
455x3
chins bw x8 x3
seated cable row 12-10-8 rep sets
bbrow 12-10-8
treadmill 15 minutes
shoulders
pin press SS w/ pushpress
95x2 95x2
135x2 135x2
155x2 155x2
155x2 155x2
155x3 155x5
seated DB ohp
40x8
50x8
50x8
wide grip upright row
70x12
80x10
80x10
db front raise
30x8
20x10
chinups
bwx8
bwx8
bwx10
rope pushdown
42.5x8
50x8
50x8
facepull
35x12
treadmill
1.5 mil 14 mins
legs
squat
135x10
155x10
175x10
leg press
180x20
360x20
360x20
ham curls
12rep x3
pullups bwx8x3
calf press 175x15x3
treadmill 15 mins
Chest
bench from pins
135x3
225x3
245x1
bench press
135x8
155x8
175x8
cable flyes
20x10
25x10
25x10
pullups
bwx8x4
decline triceps extension
80x8
80x7
70x8
Treadmill
3.05 miles - 27:10
Back
rack pulls
135x5
225x5
315x3
405x3
405x2
405x1
barbell hip thrust
135x10
225x10
315x8
315x8
chins
8
8
8
7
7
seated cable row
100x10
140x8
140x8
160x8
treadmill
20mins
weigh in 212
shoulders
BB shoulder press
45x5
95x8
115x8
push press
135x5
155x3
db shoulderpress
40x8
40x8
50x8
CG upright row
70x10
80x8
80x8
lat flyes
20x8
20x8
20x8
pullups
10
8
7
treadmill
3.1m/5k - 24:10 …Fast for me
weigh in 211 woooo
leg day
legs feeling sore from yesterdays run
squat
135x8
155x8
175x8
leg press
270x15
320x15
320x12
calf press 155x15x3
pullups
12
10
9
3 sets of db bicep curls
face pulls
8 min bike
Chest day
BB BP
135x12
145x10
155x8
185x6
giant set
cable cross
20x8
25x8
20x8
pushups
8
8
8
pullups
8
8
8
CGBP
135x8
135x7
treadmill
5k 25mins
back
deads
135x8
225x8
315x5
365x3
405x1
405x1
BBhip thrusts
135x10
225x10
315x8
365x8
cable row
100x10
120x10
140x8
160x8
chins
8
8
8
8
bike 15 mins
stairclimberthing 15mins