Squat
155x5
185x5
225x5
225x5
Incline Bench
95x5
135x5
155x5
Cut short
Deadlift
225x5
275x5
315x5
365x5PR
3 sets abs
Squat
155x5
185x5
225x5
260x5
305x3
225x8
Bench
100x5
135x5
155x5
180x5
210x3
155x8
Cable Row
100x5
130x5
160x5
180x5
210x3
160x8
Taking a week off, so fucked up. joint pain + CNS issues
Squat
155x5
185x5
225x5
275x5
305x5
Bench
105x5
135x5
155x5
185x5
210x5 PR
Row
100x5
130x5
160x5
190x5
210x5
DB Press 3 sets
Ext Rotators 3 sets
Squat
155x5
190x5
230x5
230x5
Incline Bench
115x5
135x5
155x5
180x5 PR
Weighted Chin
0x5
0x5
0x5
10x5
35x5
Squat
155x5
190x5
230x5
275x5
315x5 PR
Bench
105x5
135x5
155x5
185x5
215x5 PR
Row
110x5
130x5
160x5
190x5
220x5 PR
2 sets pullthrough
4 sets paloff press
Squat
155x5
195x5
235x5
235x5
Incline Bench
115x5
135x5
160x5
185x5 PR
Deadlift
235x3
275x3
315x3
335x3
385x3
Various Abds, 6 sets
Bench
105x5
135x5
160x5
185x5
220x3
160x8
Squat
155x5
195x5
235x5
275x5
320x3
235x8
Row
110x5
140x5
160x5
190x5
220x3
160x8
DB Bench
60x8
80x8
90x8
70x8
Preacher Curl
50x10
70x8
70x8
70x8
70x8
Pushdown
4 sets
Squat
160x5
200x5
240x5
280x5
320x5 PR
Bench
115x5
135x5
165x5
195x5
220x5 PR
Row
110x5
140x5
170x5
190x5
2x hyper
4x abs
bodyweight: 202.8lbs
Box Squat
135x5
185x5
225x5
275x5
325x5
Pull Through
100x15
120x15
150x15
DB External Rotation
15x15
20x12
20x10
YTWL
15x15
15x15
Rollouts and Planks
6 sets
New Stats
Squat 320x5/345x1
Deadlift 415x1/385x5
Bench 220x5
BW 201 lbs
Goals:
Bench: 275lbs
Squat: 385lbs
Dead: 445lbs
BW: same
Press
135x3
145x2 PR
Close Grip Bench
135x10
165x8
185x8
185x7
185x5
DB Preacher
3 sets
DB External Rotation
3 sets
Deadlift
225x5
275x5
315x3
355x3
395x3 PR
One Legged 45 Hyper
10/10
10/10
10/10
25x10/10
25x10/10
hip raper
Pullthrough
100x15
100x15
100x15
100x15
Decline Situp
40x12
40x12
Ab Wheel Knees
15
12
One arm DB Press
30x15
40x15
50x10
Benchpress
45x20
95x15
135x10
185x5
205x5
225x3 PR
205x5
185x10
One Arm Standing Press
35x15
50x8
60x8
70x3 + 2 pp
55x5
Front Raises
15x20
30x12
30x12
30x12
DB External Rotation
15x15
25x10
25x10
25x10
DB Tricep Ext
35x20
45x12
Parallel Box Squat
135x10
135x10
185x5
225x5
275x5
275x5
275x5
275x5
275x5
Barbell Lunge
95x8/8
135x6/6
155x6/6
185x4/4 PR
Pullthrough
100x15
100x15
100x15
100x15
Neutral Chins
8
7
5
Hammer Curl
45x6
45x6
45x5
DB Preacher Curl
25x12
25x10
25x10
25x10
Ab Wheel Knees
15
15
15
15
Deadlift
225x5
275x5
315x5
365x3
405x3 PR
Rack Pull
315x3
365x5
405x3
405x3
405x3
All working sets belted
DB Row
60x10/10
100x5/5
100x15/15
Hammer Curls
45x8/8
50x8/8
55x6/6
Seated Calf Raise
45x6
95x6
145x6
Toe Press
315x12
315x12
315x11
Ab wheel Knees
15
15
15
15
all last reps held till failure.
DB Bench
90x8
90x7
90x5
DB Press
60x11
60x8
60x6
Front Raises
30x12
30x12
30x12
30x12
Decline DB Extension
35x18
40x15
50x8
Rotator teres + supra
15x15/15
15x15/15
15x12/12
15x12/12
Plyometrics
Broad Jumps
3x5
Wide Box Squat Jumps
3x5
Low Box Jumps
22
noob at this, just trying stuff out, i really really suck at it so i think just messing around will help me get better
Barbell Lunge
95x5/5
135x5/5
155x5/5
185x5/5 PR
Leg Extension
135x12
165x10
195x8
Pulldowns
3 sets
Hammer Curls
3 sets
Preacher db curl
3 sets
Seated/Toe Press Superset 8-15
4 sets
Fasted Cardio
1tbsp olive oil
10:00 bike
30:00 treadmill
16% jog, 84% incline hike
Press
95x8
115x5
125x3
140x3 PR
Close Grip Bench
115x10
135x10
165x5
195x5
195x5
195x5
Lateral Raise
25x10
35x8
40x8
40x8
40x8
Rear Delt Fly
100x10
100x10
100x8 80x8 60x8
Pushups narrow grip
20
13
12
7
6
External Rotation Infraspinatus
10x18/18
15x18/18
20x10/10
20x10/10
Deadlift
225x3
275x3
315x3
365x3
415x3 PR
Rack Pull
415x3
415x3
415x3
DB Row
50x20/20
100x5/5
100x17/17 PR
Hammer Curl
35x6/6
45x6/6
55x6/6
Seated/Toe Press Superset
90/180x 10-15/10-15 4 sets
Pallof Press
45x10/10
60x10/10
75x10/10
Wood Chopper
90x10/10
90x8/8
Decline Situp
0x28
Bike 10:00 mins