Box Squat
205x2x5
195x2x5
Barbell Hyper
40x12
40x12
40x10
40x10
DB Side Bend
50x12
75x12
75x12
75x12
75x10
Neck
Back - 10x27/30/25/17
Front- 0x35/35/25/23
DE Bench
135x3x9 Focus on form
DB Extension
40x10
40x10
40x7
40x6
Pushdown
130x12
130x12
130x12
130x12
Chins
9
9
Cable Row
160x12
160x10
DB Curls
40x9
40x9
40x10
Deadlift
225x3
275x3
315x3
365x3
SINGLES
385
395
405
385
Barbell Hyper
40x10
50x10
50x10
50x10
Decline Situp
0x12
10x12
25x12
25x10
10x12
Neutral Pullup
8
10
Cable Row
180x10
180x8
Bench Press
45x10
95x10
135x8
185x3
205x3
SINGLES
225
225
225
225
DB Triceps EXT
45x10
45x10
45x8
45x6
Pushdowns
140x12
140x12
140x12
140x12
Front Raises
15x10
25x10
35x10
35x10
35x10
30x12
Cable Row
160x12
160x12
160x8
160x8
Barbell Curl
70x10
70x10
70x9
Box Squat
135x5
185x5
245x5
325x3 belt on
345x3 PR
365x3 PR
RDL
225x10
225x10
225x10
225x10
Standing Cable Crunch
60x12
100x12
100x10
80x12
80x12
Rear Neck
5x30
10x30
10x25
10x25
Front Neck
50
35
25
25
DB Triceps
40x10
40x10
45x10
50x5
40x7
Pushdowns
150x12
150x12
150x12
150x12
Pulldowns
150x10
150x10
150x10
150x10
Narrow Hammer Curls
75x10
75x9
75x11
Back Squat
135x10
185x5
225x3
275x3
295x3 Belt
325x1
335x1 Wraps
345x1 PR
Barbell Hyper
50x10
50x10
50x10
50x10
Cable Abs
60x12
100x10
100x10
100x10
100x8
Neutral Pulldown
100x12
120x12
140x12
160x10
180x10
200x8
Benchpress
95x10
95x10
135x5
155x3
185x3
210x3
225x1
230x0 miss
205x2
215x1
Pausing all reps on chest now
EZ Extension
80x10
90x10
100x8
110x4 + 4 Negatives
Rope Pushdown
90x12
90x12
90x12
90x12
DB Front Raise
15x20
25x12
35x12
35x12
40x8
40x8
Neutral Pulldown
120x10
140x10
160x10
180x8
Concentration Curl
30x12
30x10
30x8
Standing Wrist Curl
70x15
70x15
70x15
90x11
40x20
Power Cleans
115x2
115x2
135x2
135x2
155x2
155x2
170x2
170x2
RDL
170x10
225x10
245x8
275x8 straps
295x6 straps
Ab wheel knees
12
12
5 feet
5 feet
Machine Crunch
110x12
110x12
130x10
CG Bench
95x10
95x10
135x8
155x6
185x4
185x3
185x4
185x4
Rope Pushdown
90x12
100x12
110x12
120x10
Neutral Pulldown
100x12
120x12
140x12
160x10
Have a bad cold, left early.
6 Hours later sick in my room
Cheat Curls
60x8
80x8
80x8
100x8
100x8
100x8
100x8
Concentration Curl L/R
35x10/10
35x10/10
35x8/8
Squat
140x5
180x5
215x5
250x5
285x5
Bench
95x5
120x5
145x5
170x5
195x5
Barbell Row
95x5
105x5
135x5
150x5
170x5
Cable Row
190x5
210x5
Doing 5x5 again, switching cable rows instead of barbell rows cause they feel weird to do. Will probably bench before squats as well.
Squat
140x5
185x5
215x5
215x5
Incline Bench
105x5
125x5
145x5
165x5
Deadlift
215x5
255x5
300x5
340x5 belt
barbell crunch
0x25
30x15
50x12
70x10
Deads went up like nothing. 340x5 was a peice of cake. belt really helps
Squat
140x5
180x5
213x5
250x5
295x3
215x8
Bench
95x5
120x5
145x5
170x5
200x3
whoops forgot 145x8
Cable Row
100x5
120x5
150x5
170x5
200x3
150x8
Dips
0x8
45x8
70x5
45x6
DB Ext
60x8
80x8
70x8
Cheat Curls
100x9
100x9
100x9
100x8
Conc Curl
35x12/12
35x10/10
35x8/8
BB Wrist Curl
65x12
80x15
80x15
80x10
Levers 8lb hammer 10’
ext 15/15
flx 20/20
ext 12/12
flx 20/20
ext 12/12
flx 15/15
Heart Training
5:00 Incline Treadmill Hike
1:00 Cycle Sprint
10x Fist Pushups
5x Chinups
x3 Cycles + 5:00 Hike + 2:00 Cooldown
Total 26:00
Squat
145x5
185x5
215x5
255x5
290x5
Bench
95x5
125x5
145x5
175x5
200x5 PR
Row
100x5
130x5
150x5
180x5
200x5
2 sets hyper
4 sets situps
Barbell Curls
80x8
80x8
100x6 + 2 cheat
100x6 + 2 cheat
100x4 + 3 cheat
100x3 + 3 cheat
DB Curls
35x 12/12
35x 11/11
Hammer Curls
35x 14/14
35x 12/12
Hammer Ext + Pro + Sup
4 sets
Squat
145x5
185x5
220x5
220x5
Incline Bench
105x5
135x5
150x5
170x4 + paused rep by accident, but should have gotten 5 touch and go
Deadlift
225x5
265x5
305x5
350x5
Decline Crunch
0x50
40x15
50x12
60x8
Squats
145x4
185x5
225x5
255x5
300x3
225x8
Bench
100x5
125x5
150x5
175x5
205x3
150x8
Row
100x5
130x5
150x5
180x5
210x3
150x8
Dips
0x8
45x8
45x6
45x5
DB ext
25x8
35x8
45x6
Neck
10x20
15x20
15x14
10x15
Barbell Curls
100x5
100x5
100x4
85x8
85x8
85x5
Levers and Twists
15 minutes worth
Towel chins
4x5 fucking hard trying to pull my fingers off sideways
Hangs
235x30sec
265x30sec
280x25sec
Squat
155x5
185x5
225x5
260x5
300x5
Bench
100x5
125x5
155x5
180x5
205x5 PR
Row
100x5
130x5
160x5
180x5
210x5 PR
45 Hyper
30x12
30x12
Decline Situp
50x8
50x8
Woodchoppers
50x15
50x15