Rdl
-75x8
-135x6
-155x5
-185x4
-200 3x4
Pulldown back growth factor x3
Bicep growth factor x3
Terminal knee extensions
-3x15
Clean and press
-75 x5
-135 x3x3
-155x1 x1
-165 3x1
Incline bench
-135x6
-155x4
-185x3
-190 x6x5x3
Lateral raise
-25lb db x16
Tricep extensions
-3x10
Friday
Deadlift
-135x5
-205x3
-255x2
-305x1
-325x1
-345x1
-365x1
-390x1
Chest supported bb row
-95 3x8
Hang clean to front squat 4x. Pull-ups 8x. 3 rounds
Growth factor biceps
Push press
-75x5
-115x5
-135x5
-150 3x5
Muscle snatch
-75x6
-75x6
Overhead carry
-70lbs 3x
Lateral raise
-3x12
Tricep work
Incline bench
-135x5
-165x5
-185x5
-195 3x5
Dips
-bw 3x8
Leg extension
-5 sets high reps
Box squat
-135x6
-155x5
-185x4
-195x3
-215x2
Front squat
-75x8
Sghp
-135 3x5
Chest supported bb row
-75x9
-75x8
-105 3x8
Pull-ups
-bw x10 x8 x8
Growth factor Pulldown complex 2x
Growth factor arms 3x
Deadlift
-135x5
-185x3
-225x3
-275x3
-315x2
-345x1
-375x1
-401x1
-275x5
-205x5
Chest supported bb row
-115x8
-115x8
-155x9
Growth factor lat Pulldown
3x
Growth factor curls
3x
5min elliptical
Zercher squat
-3x3 75lbs
Front squat
-135x5
-155x3
-185x3
-205 x1x1x1
Back squat
-75 x15
3sets leg extension
Shoulder growth factor complex
Muscle snatch seated, bnp, military press 6reps each 3 rounds
Sghp 3x8 75lbs
Band pull aparts 3x15
Lateral raises 3 sets
Incline bench
-135x5
-165x5
-185x5
-200 3x5
-135x8
Weighted dips
-25lbs 3x8
Cable push down
-3x12
Metcon
-10 hang cleans -10 sit-ups 3 rounds
.5mi elliptical
Zercher squat
-75 3x5
Front squat
-135x6
-155x3
-185x3
-205 5x1
Lunges
-25lb db 3x
Leg curls
-3x8
Leg extension
-2x15
Sghp
-75x5
-135x5
-155x3
-175x1
-190 3x1
Chest supported bb row
-75x8
-75x8
-120 3x8
Pull-ups
-bwx8
-15x7
-20x6
-bwx8
Met con
Farmer walks
8 push-up
8 hang clean. 3 rounds
Bicep work
Forgot to log last weel.
Short one today
Clean and press
-75x3
-75x3
-115x3
-135x2
-155x1
-155x1
-170 3x1
Muscle snatch
-75 3x5
Overhead carry
-75lbs. 3x
2sets lateral raises