NS Log

Training Training Logs
221

Bench:

8x4 w/315

Pull-ups:

5x10 w/bodyweight

Rear-delt flies:

3x10 w/35

222

Bench:

10x3 w/325

Deadlift:

405x5
455x3
505 (missed, still struggling to get this weight up)

Reverse Hypers:

3x10 w/bodyweight

223

Bench:

245x5
280x5
320x8

Incline BB Press:

5x5 w/275

BB Curls:

3x10 w/115

Rope Pushdowns:

3x10 w/150

224

Starting Coan-Phillipi deadlift routine today:

Deadlift:

1x2 w/395

Speed deadlifts:

8x3 w/315

Circuit:

3x8

SLDL w/315
Bent-over rows w/275
Lat pulldowns (underhand) w/210
Good mornings w/185

225

Standing OHP:

145x5
170x5
190x5

Dips:

5x5 w/155 (first two sets), 160 (last 3 sets)

Lateral Raises (DB)

3x10 w/40

Rear-delt Flies (DB)

3x10 w/35

226

Squats:

335x5
385x5
435x5

Leg press:

5x5 w/630

Russian leg curls:

5x10 w/bodyweight

Seated calf raises:

6x10 w/160

227

Bench:

265x3
300x3
340x4

Incline BB Press:

5x5 w/275

Cable flies:

3x10 w/100

228

Deadlift:

1x2 w/420

Speed deadlifts:

8x3 w/340 (from deficit)

Circuit:

3x8

SLDL w/315
Bent-over rows w/275
Lat pulldowns (underhand) w/210
Good mornings w/185

229

Squats:

355x3
410x3
460x3

Leg press:

5x5 w/630

Russian leg curls:

5x10 w/bodyweight

Seated calf raises:

6x10 w/160

230

Bench:

280x5
320x3
355x2

Incline BB Press:

5x5 w/275

Cable flies:

3x10 w/100

231

Deadlift:

1x2 w/445

Speed deadlifts:

6x3 w/375

Circuit:

3x8

SLDL w/365,315,315
Bent-over rows w/275,225,225
Lat pulldowns (underhand) w/210
Good mornings w/185

232

Standing OHP:

160x3
180x3
205x5

Dips:

5x5 w/160

Lateral Raises (DB)

3x10 w/40

Rear-delt Flies (DB)

3x10 w/35

233

Squats:

385x5
435x3
485x1

Leg press:

5x5 w/630

Russian leg curls:

5x10 w/bodyweight

Seated calf raises:

6x10 w/160

234

Bench:

150x5
190x5
225x5

Incline BB Press:

3x10 w/135

Cable flies:

3x15 w/50

235

Deadlift:

1x2 w/475

Speed deadlifts:

5x3 w/405

Circuit:

3x8

SLDL w/315
Bent-over rows w/225
Lat pulldowns (underhand) w/210
Good mornings w/185

236

Standing OHP:

170x5
190x3
215x3

Dips:

5x5 w/160

Lateral Raises (DB)

3x10 w/40

Rear-delt Flies (DB)

3x10 w/35

237

Bench (all paused reps):

245x5
285x5
325x5

Incline BB Press:

5x5 w/275

Cable flies:

3x10 w/100

238

Deadlift:

3x3 w/420

Speed Deadlift:

3x3 w/345

Power shrugs:

3x5 w/315

RDL:

3x5 w/365

Bent-over rows

3x5 w/315

Lat pulldowns (underhand)

3x5 w/255

Good mornings:

3x5 w/225

239

Standing OHP:

150x5
175x5
195x5

Dips:

5x5 w/160

Lateral Raises (DB)

3x10 w/40

Rear-delt Flies (DB)

3x10 w/35

240

Squats:

335x5
385x5
440x4

Leg press:

5x5 w/630

Russian leg curls:

5x10 w/bodyweight

Seated calf raises:

6x10 w/160