Barbell Row
190x8
190x8
190x8
190x8
190x8
190x20
Barbell Shrug
280x8
270x8
260x8
250x8
240x8
230x20
8 sets of bicep curls, 20 minutes cardio
4 Likes
That is a good job on rows and shrugs!
1 Like
Thank you. I haven’t trained shrugs in a very long time so it’s been fun to work them into this training cycle.
1 Like
1/22:
Pause Squat
240x8
230x8
220x8
210x8
200x8
190x20
20 minutes cardio
1/23:
45 minutes cardio
1/24:
Dips
68 (PR)
55
29
62
47
29
My form became pretty horrible towards the end of these sets but I got a ton of stimulus from them.
Overhead Press
155x8
135x8
125x8
115x8
115x8
115x20
8 sets of lying triceps extensions, 6 sets of dumbbell upright external rotations, 20 minutes cardio
5 Likes
45 minutes cardio
4 Likes
45 minutes cardio
4 Likes
Pull-Ups (Full Reset)
10
10
10
10
10
10
8 sets of bicep curls, 20 minutes cardio
4 Likes
45 minutes cardio
4 Likes
Pause Squat
245x8
235x8
225x8
215x8
205x8
195x20
20 minutes cardio
4 Likes
Close Grip Bench
195x8
195x8
195x8
175x8
165x8
165x20
Overhead Press
165x8
145x8
125x8
115x8
115x8
115x20
6 sets of dumbbell upright external rotations, 20 minutes cardio
4 Likes
45 minutes cardio
3 Likes
1 hour cardio
3 Likes
Deadlift
325x8
295x8
275x20
8 sets of bicep curls, 20 minutes cardio
4 Likes
45 minutes cardio
3 Likes
Squat
275x8
265x8
245x8
205x8
205x8
205x20
6 sets of decline crunches, 20 minutes cardio
4 Likes
45 minutes cardio
4 Likes
Dips
20
20
20
20
20
20
Overhead Press
170x8
150x8
135x8
125x8
115x8
115x20
6 sets of dumbbell upright external rotations, 20 minutes cardio
3 Likes
Barbell Row
195x8
185x8
175x8
165x8
155x8
155x20
8 sets of bicep curls, 15 minutes cardio
3 Likes
45 minutes cardio
2 Likes
Squat
285x8
275x8
265x8
255x8
245x8
245x20
Barbell Shrug
285x8
285x8
275x8
275x8
275x8
265x20
20 minutes cardio
3 Likes