Incline bench
-135x5
-165x3
-180x3
-190 x3 x3 x5
Goblet plate carry x3
Dips 3x10
Db incline tricep extension
Band push down
Push press
-75x5
-115x5
-135x3
-155 x3 x3 x5
Overhead plate carry x3
Superset with band pull aparts 20rep
Growth factor db lateral complex
3sets abs
Front squat
-135x3
-175x3
-205x1 x1 x2 knee went out
Rdl
-135x5
-185 3x5
Db swings 25lb 3x12
3sets abs
Deadlift
-135x5
-185x3
-225x3
-275x2
-300x1
-320x1
-335x1
-350x1
Sghp
-140 3x5
3sets farmer walks
6 sets bicep
Push press
-75x5
-115x3
-140x3
-160 3x3
Incline bench
-135x
-160x3
-185x3
-195 3x3
Db skull crusher to db press
3 sets
Growth factor db complex 3 sets
Band push down
3 sets
2 sets leg extension
Warm up front squat w/bar knee gave out
Rdl
-135x5
-160x5
-185x5
-195 3x5
1/4 front squats
-135x15
-185x10
Fs holds
3 sets leg extension superset with 3 sets db swings
3 sets abs
Push press
-75x5
-115x3
-140x3
-165 x3x3x5
Incline bench
-135x5
-160x3
-185x3
-200 3x3
Dips
-20lb 3x8
Growth factor lateral raise complex 3 sets
Band push downs 4 sets
Band pull aparts superset with abs 3 sets
Deadlift
-135x5
-185x3
-225x3
-275x3
-325x2
-360x1
Bb row
-135 3x8
Growth factor back complex
Pulldown, lean away Pulldown, lean away row
Shrugs
-135x15
7 sets of curls
3 sets abs
Push press
-75x5
-120x3
-140x3
-170 x3x3x4
Hang power clean
-135x5
-155x3
-175x3
-180 x1 x1
Lateral raise growth factor 3x
Band pull aparts 2x30
Rough week with very little sleep and not much time
2-15min workouts
Deadlift
-135x6
-225x6
-275x3 x2 (knees killing me)
Rdl
-185x6
-135x7
-135x7
Good morning
W/bar x8 x6 x6
Superset Pulldown machine and seated machine row 4 sets pump
5 sets curls
3 sets of pump db rows
Dips
Bw x15
-25 x10
-35 x8x8x 7
-bw x6
Machine incline press
3 sets
Tricep extensions 3 sets
Push-ups 3x15
Monday
Push press
-75 x5
-115 x5
-135x3
-155x3
-175 3x3
Incline bench
-135x5
-155x3
-185x3
-205 x3x3x2
Growth factor shoulder complex 3 rounds
Cable push downs 4 sets
Dips
Tuesday
Rdl
-135 2x6
-185 3x5
Good morning
-3x8 w/bar
Leg press
-3x10
Zercher carry 3x bar
Thursday
Rack pull
-135x5
-225x5
-275x5
-315 3x3
Chest supported bb row
-95 3x8
Farmer walks carrying 45lb plates 4x
Pulldown machine
-4x15
6 sets biceps
Friday
-dips 3x10
Hanging leg raise
-3x8
Overhead plate carry and battle ropes superset 4x
Monday
Push press
-75x5
-115x5
-135x3
-155x3
-180x3x1x1
Military press
-135x6
-135x6
-75x8
Db raise growth factor
Rear delt flyes 3x20
5min elliptical
Front squat
-75x10
-135x6
-155x3
-185x3
-205 x3x3. Knee was feeling iffy here
Rdl
-135x6
-155x5
-185x5
-190x5x5x5
Leg extensions
-2x20
2sets calf raises
Zercher carries 65lbs x3
Thursday
Incline bench
-135x5
-155x3
-185x3
-200 3x3
Paused incline bench
-155 x6
-155 x6
-135x6
Tricep extension press combo 3x
Cable push down 3x
Bear hug carry 70lbs 3x
Friday
Rack pull
-135x6
-225x5
-275x3
-315x3
-325x1
-275x3
-225x8
-225x8
-135x6
45lb plate farmer walks 3x
Machine row and machine Pulldown pump sets 4x
6 sets biceps
Front squat
-75x8
-135x5
-155x3
-185x3
-205x1
-225x1
-240x1
-250x1
Partial fs
-270x2. Knee hurt
Front rack holds
-290 3x 20sec.
Terminal knee extensions with band
-3x15
Zercher carry
-95lbs. 3x
Dips
-bw x12
-25 x6
-35 3x6
-bw x7
Machine incline press
-3sets
Push ups
-bw x15
Overhead tricep extension
-3sets
Front plate carry x3
Military press
-95 3x8
Front press, behind neck press, muslevsnatch complex w/bar. 3x
Overhead plate carry 45lb 4x
Sghp
-95x5
-115x5
-135 3x5
Pulldown machine superset with machine rows 4 sets
Farmer walks 3sets
Curls 4 sets
Back from vacation
Push press
-75x6
-135x5
-150x3
-160 4x3
Incline Bench
-135x5
-155x3
-185 4x3
70lb bear hug carry, 8 bw dips 3 rounds
Lateral raise and band pull apart 20 reps each
Db tricep extensions
-3x10