RE Upper
Bench Press
135x21
135x14
135x12
Dips
45x8
45x7
45x5
Chins
8,8,8,6rp2 Hammer/Wide Supinated
DB Press
40x15
40x15
40x13
DB Curls
40x10
40x10
40x8
Lower II
Box Squat
135x8
185x5
225x5
245x5
275x5PR
285x5PR
Barbell Step up
135x8
135x8
135x6
Standing Ab Work
Calves
Lower II
Box Squat
135x8
185x5
225x5
245x5
275x5PR
285x5PR
Barbell Step up
135x8
135x8
135x6
Standing Ab Work
Calves
ME Upper
Bench
95x12
115x8
135x5
155x5
175x2
190x5PR
DB Bench
70x10
70x10
70x8
DB Row
70x10
90x12
90x12
90x10
Bent Fly
20x15
20x15
20x13
Arm pump stuff for fun
Front Squat
95x8
95x8
135x3
155x3
185x3
205x3
225x3 PR
RDL
135x15
225x12
315x6
Decline Crunch
0x35
25x12
25x8
Missed writing down a few workouts, back on track though
Box Squat
45x20
135x10
185x10
225x5
245x3
275x3
305x5PR
Barbell Lunge
45x10 each side
95x8
135x8 PR
Superset x 3
Hyper Extension
30lbx15
Decline Crunch
BWx30
Bodyweight: 188.3lbs
Press
65x5
65x5
85x5
95x5
115x5
125x4PR
DB Bench
55x10
75x10
75x8
75x6
DB Row
55x10
75x5
90x15
90x13
90x10
Face Pull
100x15
100x15
100x15
100x15
Front Squat
95x8
135x5
155x5
185x5
205x3
205x3
205x3
Clean Pull
135x3
135x3
185x3
185x3
225x3
225x3
Snatch Grip Deadlift
225x3
275x3
315x3
Chair Abs
15
15
12
12
Benchpress
95x8
135x5
160x5
185x3
185x9PR
185x8
185x6
EZ Extension
90x10
90x8
90x7
Pulldown
150x12
150x12
150x10
150x10
DB Press
45x15
45x9
45x11
EZ Curl
90x10
90x6
Box Squat
135x5
185x5
225x5
275x5
315x5PR
Barbell Lunge
45x10
95x8
135x9PR
4 Sets Abds
Press
125x5 PR
DB Press
75x10
75x10
75x7
DB Row
95x10
95x12
95x10
Face Pull
110x15
110x15
110x15
110x13
Deadlift
275x3
315x3
345x5
365x3 PR
Barbell Lunge
95x10
135x10 PR
Chair Abs
15
15
15
15
BenchPress
185x8
185x6
185x7
EZ Triceps
90x10
90x10
90x8
Pulldown
160x12
160x10
160x12
160x10
Lateral Delt
30x15
30x15
30x13
EZ Curl
90x8
90x8
90x8
Box Squat
135x8
205x5
245x3
285x3
325x3PR
RDL
135x15
205x15
275x10
325x8PR
Weighted Situp
25x15
25x15
Bodyweight: 191.0 lbs
Press
85x8
95x5
115x5
130x3PR
Incline Press
135x10
135x8
135x7
DB Row
95x10
95x10
95x10
Facepull
120x15
120x15
120x15
120x12
Energy Systems
Treadmill Max Incline
1:00 Warm up
5:00 Hike
3x (1:00 Jog/ 2:00 Hike)
5:00 Hike
1:00 Cool down
Ankles can only take 3 rounds
Dips
+75x5 PR
Pulldowns
170x10
170x10
170x10
170x8
trying to get to around 200lbs so i can do enough reps of wide grip pullups per set
EZ Tricep ext
90x10
90x8
90x7
EZ Preacher
60x10
60x10
60x8
Deadlift
135x5
225x5
315x3
345x3
365x1
385x1
400x1PR
Barbell Lunge
95x10
95x10
135x4
145x4
155x4
Press
45x10
65x8
95x5
115x5
130x2
Incline Bench
135x10
135x9
135x6
Cable Row
170x12
170x10
150x10
150x9
Pec Deck
120x12
120x10
100x12
100x12
Facepull
120x12
120x10
100x15
100x15
Box Squat
135x10
185x5
225x5
275x5
315x3
335x3 PR
Lunge Complex (forward+reverse=1 rep)
45x8 per side
95x5 per side
135x5 per side
135x5 per side
Decline Crunch
0x25
25x15
35x12
BW: 192.2 lbs