Push Press
165x3 PR
165x3
165x3
165x3
165x3
Press
95x10
115x6
135x3
20:00 Incline Hike
DB Bench
100x6
100x5
100x3
DB Slight Incline Bench
90x6
90x6
90x3+60x6+40x6
Weighted Pullup
55x3 PR
55x3
55x3
55x2
55x2
Pullup
9
8
7
EZ Curl
80x10
80x10
EZ Curl Reverse
60x10
60x10
Dips (deload)
0x15
0x15
0x15
0x12
0x10
Skullcrusher
105x10
115x8
125x5
Toe Rollouts
3
3
3
3
3
Hanging Leg Raises
23
Suitcase Rack Pull
180x5/5
225x5/5
250x4/4
3-5 second pause
Loose Barbell Curl
100x12
100x11
100x10
100x8
100x7
Strict Barbell Curl
65x12
65x9
65x9
65x8
deload
Arnold Press
35x12
35x12
35x10
35x10
Deadlift
365x3
365x3
365x3
365x3
365x3
One Arm T-Bar Row
50x10/10
75x10/10
100x10/10
125x8/8
150x7/7 PR
Hammer Curl/Row Shrug
45x10/130x10
45x10/130x10
45x8/130x12
Incline DB Press
85x8
85x8
85x6
75x8
75x8
Incline DB Flies
45x12
45x12
45x9
Paused Box Squat
245x5
275x5
295x5
315x5 Belt
345x5 PR
275x11 PR
Natural GHR
5
5
SS Split Squat
35x10/10
35x10/10
35x10/10
Seated Calf Raise
90x60s
70x60s
Benchpress
225x3
225x3
225x3
225x3
225x3
185x10
Narrow Incline DB Press
70x7
65x8
65x8
Loose Barbell Curl 48 - 53 +5 reps PR
100x13 PR
100x10
100x10
100x10
100x10
Strict BB Curl 38 - 46 + 8 reps PR
65x12
65x12
65x12
65x10
Back Squat
225x5
260x5
295x5
140x10
140x10
140x10
140x10
140x10
Leg Curl
95x10
95x10
95x10
95x10
95x10
Bench
145x5
170x5
190x12 PR
135x10
135x10
135x10
135x10
135x10
DB Row
80x10
80x10
80x10
70x10
70x10
10 Hills (i fucking suck at this)
acceptable cardio from now on
Hills
Car Push
Jump Rope
15 Hills
Strict Barbell Curl
100x8
100x6
100x4
85x10
85x8
85x7
65x15
65x12
65x12
Deadlift
265x5 belted
305x5 belted
345x11 PR belted
205x10
205x10
205x10 these are actually really fucking hard
Hanging Pike
10
9
5
Hanging Leg Raise
15
15
Press
90x5
100x5
115x9
65x10
65x10
65x10
65x10
65x10
Neutral Pullup
10
10
10
8
6
Jump Rope
500 jumps
Squat
240x3
275x3
310x11 PR
155x10
155x10
Bench
155x3
180x3
205x11 PR
135x10
135x10
135x10
135x10
135x10
5 sets upper back
Jump Rope
800 jumps