Press
45
95
115
130x4x6
Dead
45
135
225
315
335x5
335x3/3
Power shrug
405x3/3/3
Seated db press
65sx8/8/8
Warmup:
Back extensions 3x10
Lat pulldowns 3x10
CGBP
45
135
205x8/5/5/5
Front squat paused
45
45
95
135
135
135
Cable long curls 3x10
Leg extensions 2x20
Wrist curls 135x2x5
Pushdowns 2x20
Been out with the flu from hell. Lost 10lbs be, feeling weak.
CGBP
45
135
185
205x3
135x12/12/12
Front squat
45
45
135
135
135
45x3x10
Hammer curls
20
30x12
35x12
40x8
This was enough to exhaust me apparently
Energy still super low
Lat pulldowns 3x12
Military press 95x2x12, 1x6. Just ran out of gas
Did some db raises and goblet squats
Muscles exhausted. Being sick sucks
Bench
45
135
185
195x6x4
Pin half squat
45
135
225x6x4 working angles to avoid the painful bit
Goblet squats
25x3x10
Incline press
135x14
155x12
175x4
Leg extensions
120x2x10
135x15
Hammer Strength cg press
135x12
185x12
225x8
Hip improving
Deadlift
45
135
225
315
355x3
295x4x3
Tbar row
1p
2p
3px10/6
Shrugs
315x3x10
Db pullover
50x10
HS row
2ppsx12
Military
45
95
115
135
155xfail
135x1
145x1
155xfail again lol
Front squats=too much pain
Box squat, lowbar, 135x5, pain
Box squat, highbar, 135x5 pain
Box squat, front rack, 135x3x5 good
Db curls
30sx5x10
Seated db press
70sx4
Goblet squats
35x3x10
Db raises
Light deads
45
135x5
185x5
225x5
Barbell rollouts
Half reps x5x5
Goodmornings
135x8
155x8
185x8
Shrugs
315x3x10
Hanging knee raises
3x10
Barbell row, various grips
205x3x5
Haney shrugs
95x3x10
HS row
225x3x10
Leg curls
60x3x10
Bench
45
135
165x5
185x5
210x10
Pin press
165x8
Db preacher
35x3x10
Seated db press
65sx8/6/6
Cable long curls 3x10
HS press
185x3x12
Db curls
35sx10/10/7
Decline skullcrusher
45x3x12
Squat rehab
Squats with the bar
Box squats up to 115
Leg extensions
135x3x15
195x10
Barbell rollouts
Halfrepsx4x6
Hip thrusts
2x12
45lbsx2x10
Press
45
65x5
75x5
90x15 PR
Z press
65x20
Hammer db preacher
35x4x10
Btb wrist curl
95x4x10
Seated db press
60sx10/6
Alt front raises
20sx3x10
French press
65x3x10
Preacher reverse curl
65x3x15
Seated wrist curl
65x15/10/10
Trap bar bent wrist hold 135x30sec
Deadlift
45
135
225
245x5
285x5
330x5
Low rack pull
245x10
Barbell rollout (half reps still)
4x7
I did attempt one full rep, and nearly got it
Goodmornings
45
135
205x3x5
Shrugs
225
335x3x8
HS row
2ppsx12
Knee raises
X12
Back extensions
X15
I ran out of time here
Bench
45
95
135
175x3
195x3
220x6
Pin press w/ feet up
175x10
Incline db press
70sx8/8/7
HS press
2ppsx10/10/8
Db hammer preacher
40sx4x10
Btb wrist curl
100x4x10
Reverse preacher
75x3x10
HS preacher
45x12/12/10
Squat day. More rehab of course
Box squat
45
45
65
95
115
135
155
155
185
185
185
Free squat
185x1 pressure but no pain
Barbell planks
Goblet squats
50x3x10
Leg extensions
195x3x10
285(entire stack)x10
Barbell rollouts
3quarter repsx3x3
Hanging knee raises
3x10
Lots of stretching
Press
45
85x3
105x3
115x10
Z press
85x15/10/8
Rear raises 15sx2x15
Front raises 20sx2x10
Side raises 25sx2x10
French press
65x3x10
Rope pushdowns 2x12
Dead
45
135
225
275x3
315x3
345x6
Low rack pull
275x10
Shrugs
315x2x15
Goodmornings
185x2x12
Barbell planks
Hanging knee raises x15
An wheel 2x3
Chins (to heal golfers elbow) 3x2
Bench
45
135
185x5
205x3
235x6
Pin press
185x8
Incline DB press
70sx9/9/7
HS press
225x2x10
Db hammer preachers
45x3x8
Reverse EZ preacher
20ppsx3x8
Wrist curl
115x3x8
Squat
45
45
95x10
115x5
135x5
155x3
185x1
225x3
Hip getting better.
Chins bwx10x2
Goblet squats
60x3x10
HS rows
225x3x12
Leg extensions
Stack x3x10
Ab rollouts x3x3
Military press
45
45
95x5
110x3
125x9 PR
Chins
Bwx5x2
Z Press
95x12/12/12
Btb wrist curls
115x3x10
Straight bar preacher
45x5x10
Seated side raises
30sx3x10
Bent laterals
15sx3x15
French press
65x5x12
Dead
45
135
225
285x5
325x3
365x5
Low rack pull
285x10
Shrugs
315x14
365x8
405x5
GMs
185x8
Db row
100x8
Minor ab stuff. I have some kind of intestinal or gall stone type issue currently plaguing me, so I couldnt go nuts on the ab wheel or anything