Close Grip Bench
205x5 PR
205x4
205x5
DB Bench
100x6.5 PR
100x5
DB Fly
65x7 PR
65x6
Weighted Dips
85x3.5
ditched
Spider Barbell Curl
80x8 PR
80x7
70x7
70x7
EZ Reverse Curl
80x8 PR
80x7
Chins
0x10
35x6
35x6
35x6
0x11
2km run. 12:20 PR
Incline Press
205x4 PR
185x8 PR
Smith Front Press
165x5
165x5
Incline DB Press
80x7 PR
85x4 PR
Cable Front Raises
40x12
40x15
60x8
EZ Bar Curl
95x8
95x7
95x6
Pinwheel Curl
60x9/9
60x7/7
Preacher DB Curl
30-40x8-12x5
Pullups/Chinups
4 sets various 8-10
Rack Pulls
415x6 PR
415x6
415x5
Motorcycle Row
100x6/6 PR
100x5/5
Smith Close Grip Bench
205x6
215x6
225x4
Weighted Dips
60x6
80x6
Skullcrusher
80x9
100x8
100x8
Back Squat
335x2
335x4
Leg Press
12 plates x 8 PR
12 plates x 7
12 plates x 6
Leg Extension
210x12 PR
210x9
Leg Curl
155x8 PR
155x6
Smith Front Press
175x6 PR
175x6
175x6
Seated Lateral Raise
45x6 PR
45x6
45x6
Lying Rope Front Raise
60x8
60x9
60x8
Weighted Chins
45x6 PR
45x4.5
Pinwheel Curls
65x6/6 PR
60x6/6
55x6/6
DB Preacher Curl
40x4/4
35x9/9
35x8/8
4 sets forearm work.
Tibialis
60x12
60x15 PR
60x13
Incline Bench
185x6
185x5
DB Bench
90x8
90x8
90x7
Incline DB Bench
75x7
75x8
75x8
DB Fly 35x15/7 (incline to decline)
One Legged Calf raises
10/10
8/8
8/8
Pullups
10
8
6
6
6
Rack Pulls
425x6 PR
425x5
425x5
One Arm Motorcycle Row
110x6 PR
110x5
One Arm Row
80x8
110x5
IHCGB
195x5 PR
195x4
195x5
Dip
80x7 PR
80x6
Skullcrusher
110x8 PR
110x6
110x7
ASSISTANCE
Cable Arm Superset
4x8-15
Squat
335x5 PR
Smith Front Press
155x 6 PR
155x4.5
155x4
DB Shoulder Press
65x8 PR
70x7 PR
70x5
60x9
DB Lateral Raise
40x8
40x8
40x8+30x6+20x6
ASSISTANCE
3 Plated Seated Calf Raise
10/9/8
Cable Curl/35lb Plate Raise Superset
3x8-15
Barbell Curl
90x12
110x7
90x10
Hammer Curl
40x12
40x12
40x9
Cable Curl
80x15
80x13
80x9
Reverse Curl/Wrist Curl Superset 80/120
15/15
15/15
15/13
Incline Press
205x5 PR
205x3
DB Bench
95x6
95x5
90x8
DB Incline Bench
75x9 PR
75x7
75x8
DB Fly
35x 16 incline + 8 flat PR
ACCESSORY
One legged Calf Raise
11/11
10/10
10/10
Cable Curl
80x10
80x10
80x10
Foam/Ball Rolling
IT band - 5 trips
Back - 2 trips
Flexors - 2 trips
Lats - 2 trips
Cuff - 2 trips
Stretching
Elevated Hip Flexor Lunge - 2x 60s
Flexors - 2x 60s
Deep Squat - 2x60s
Lats - 2x30s
Pecs - 2x30s
IHCGB
195x7 PR
195x5
195x6
Dip
90x5.5 PR
90x4.25
Skullcrusher
115x6 PR
115x6
115x5
Arm Superset (overhead + flat curl)
80x15/10
100x15/10
120x15/8
150x10/7
Smith Calf Raise
195x12
195x10
195x9
Smith Shoulder Press
155x5
155x5
125x10
DB Press
70x8
70x6
DB Lateral Raise
40x8
40x8
40x6+30x6+20x9 PR
ACCESSORY
DB Front Raise/Cable Curl
25x12/70x15
25x12/70x15
25x8 /70x15
Seated Calf
135x11 PR
135x10
135x8
All done outside in the sun
20 minutes mobility work
30 burpees