01/21:
Inverse Row: BW (14/14/13/13/13) [4.5min] - sort of hard
Next: BW (14/14/14/13/13)
01/22:
Bench: 174.5lb (5x5) [avg 6min maybe] - these got really hard 3rd-5th set, started with 5min breaks and ended up with 7ish; unable to complete volume afterward due to fatigue even with a little break, next time for volume
Next: 175lb (5x5) [5.5min] + 135lb (5x10) - ambitious, really happy if I get this
Rack Chin: BW (14/14/13/13/13) [4.5min]
Next: 14/14/14/14/13
DB Tri Ext: DB+20lb (5x15)
Next: 20lb (16/16/15/15/15)
01/23:
Seal Row: 137.5lb (5x5) [4.5min]
Next: 140 (5x5)
Seal Row: 122.5lb (5x8) [4.5min]
Next: 125 (5x8)
DB Curl: DB+20lb (13/12/12/12/12)
Next: 13/13/13/12/12
01/24:
IOHP: 119.5lb (5x5) [4.5min]
Next: 120lb (5x5) [4.5min]
CGIOHP: 97.5lb (5x8) [4.5/4min]
Next: 100lb (5x8) [4.5min]
01/25:
Pullup: +32.5lb (5x5) [4m30s]
Next: +35lb (5x5) [4.5min]
Pullup: BW (11/11/10/10/10) [5min]
Next: BW (11/11/11/10/10) [5min] - will be hard
01/27:
Dip: BW (17/17/16/16) - long breaks
Next: 17/17/16/16/16
Inverse Row: BW (14/14/14/13/13) - long breaks
Next: 14/14/14/14/13
DB Tri Ext: DB+20lb (16/16/15/15/15)
Next: 16/16/16/16/15
01/28:
Rack Chin: BW (5x14) [4.5min]
Next: 15/15/14/14/14
RDL: 120 (5x15)
Next: 125 5x15
01/29:
Bench: 177lb (5x5) [5min]
Next: 180lb (5x5) [5min]
Bench: 135lb (5x10) [4min]
Next: 137.5lb (5x10) [4min]
01/30:
Seal Row: 140lb (5x5) [4.5min]
Next: 142.5 (5x5)
Seal Row: 125lb (5x8) [4.5min]
Next: 127.5 (5x8)
02/01:
IOHP: 120lb (5x5) [4.5min]
Next: 122.5 5x5
IOHP: 100lb (5x8) [4min]
Next: 102.5lb 5x8
Rack Chin: 5x14 [4.5min]
Next: 15/15/14/14/14
RDL: 125lb (5x15)
Next: 130lb 5x15
DB Tri Ext: 20lb (16/16/16/16/15)
Next: 5x16
Pullups: +35lb (5x5) [4min]
Next: 37.5 5x5
02/02:
Pullup: BW (11/11/10/10/10) [4.5min]
Next: BW (11/11/11/10/10) [4.5min]
Hamstring Curl: 40lb (4x15)
Next: 40lb (5x15)
02/06:
Bench: 180lb (5x5) [4-4.5min]
Next: 182.5lb (5x5) [4-4.5min]
Bench: 135lb (11/11/11/11/13) [4min]
Next: 137.5lb (5x11)
02/07/18:
Seal Row: 142.5lb (5x5) [4min] - missing reps now
Next: repeat @ 4.5min
Seal Row: 127.5lb (5x8) [4.5min]
Next: repeat @ 5min
BB Curl: 65lb (12/12/12/14) - random, don’t do these again because don’t feel full contraction of muscle
02/08:
IOHP: 122.5lb (5x5) [4.5-5min]
Next: 125lb (5x5) [4.5-5min]
IOHP: 102.5lb (5x8) [4.5min]
DB Tri Ext: DB+15lb (5x16)
Next: 17/17/16/16/16
Inverse Row: 14/14/14/14/13 [4.5min]
Next: 5x14 @ 4.5min
02/10:
Pullup: +37.5lb (5x5) [4.5min]
Next: +40lb (5x5)
Pullup: BW (5x11) [4.5min]
Next: BW (12/12/11/11/11)
Curls: DB+15lb (13/13/13/12/12) [4.5min]
Curls: 5x13
02/11:
Bench: 182.5lb (5x5) [5min]
Next: 185 (5x5) [5min]
Bench: 137.5lb (9/11/11/11/11/11) [4.5min]
Next: 140lb (5x11) [4.5min]
Rack Chin: 15/15/14/14/14 [4.5min]
Next: 15/15/15/15/14
DB Tri Ext: 17/17/16/15/12 [4min]
Next: 5x15 [4-4.5min]
RDL: 135lb (4x15) [4.5min]
Next: 135lb (5x15) - but hold off on these, back was fucked up next day from these
02/13:
Pullup: +40lb (5x5) [5min]
Next: 42.5 5x5
Pullup: BW (11/11/11/10/10) [5min]
Next: 11/11/11/11/11 - 5min
Ham Curl: 40lb (5x15)
Next: 42.5 5x15
02/15:
IOHP: 125lb (5x5) [5min] - needed to shit after 4th set so long break actually between 4th and 5th
Next: 127.5lb (5x5) [5-5.5min]
CGIOHP: 102.5lb (5x8) [4.5min]
Next: 105 5x8 4.5min
Seal Row: 142.5lb (5x5) [4.5min]
Next: 145lb (5x5) [5min]
Seal Row: 127.5lb (5x8) [5min]
Next: 130lb (5x8) [5+min]
02/20:
Bench: 185lb (5x5) [5.5min]
Next: 187.5lb (5x5) [5.5min]
Bench: 140lb (5x12) [4.5min]
Next: 142.5lb (5x12) [4.5min]
02/22:
Seal Row: 145lb (5x5) [5min]
Next: 147.5lb (5x5) [5min]
Seal Row: 130lb (5x8) [5min]
Next: 132.5lb (5x8) [5min]
IOHP: 125lb (5/5/5/5/6) [4.5min] - oops
IOHP: 127.5lb (5x5) [5.5min]
Next: 130lb (5x5) [5.5min] / 105lb (5x8) [4.5min]
02/23:
Pullup: +42.5lb (5x5) [5min]
Next: +45lb (5x5)
Pullup: BW (5x11) [5min]
Next: BW (12/12/11/11/11)
RDL: 135lb (5x15) [random breaks]
Next: 140lb (5x15)
DB Curl: DB+15lb (13/13/13/13/12)
Next: repeat with longer breaks, 4.5min
02/24:
Rack Chin: 15/15/14/14/14 [4.5min]
Next: 5x15
Ham Curl: 42.5lb (4x15)
Next: 5x15
DB Tri Ext: DB+15lb (5x15)
Next: 16/16/15/15/15