Barbell Curls
100x6
100x5
100x4
100x5
100x4
100x1
DB Curls
35x12
35x10
35x10
Hammer Curls
35x15
35x13
35x13
35x12
Lateral Raises
20x15
20x20
20x20
20x20
20x20
20x20
Lawmowers
35x20/20
35x20/20
35x20/20/15/15/15/15
Bench
115x10
135x10
185x5
205x3
225x1
235x1
245x1 PR
250x1/2 slight assistance
Incline Bench
135x4
155x4
175x4
185x3
DB Press
85x8
85x6
75x8
Machine Press
180x drop set
Barbell Curls
100x6
100x6
100x5
100x5
100x4
Reverse Curls
80x10
80x10
80x9
Concentration Curl
35x15/14
Wide Pullups
8
7
5
5
5
Narrow Chins
10
10
7
Rack Chins
10
10
8
DB Curls
35x13/13
35x12/12
35x9/9
DB High Row
35x40/40
35x22/22
35x20/20
Incline Bench
115x10
115x10
135x8
155x1
175x6
185x4
175x6
Bench Press
135x10
185x3
205x6
205x6
205x6
Machine Press
210x6
210x6
210x6
Barbell Curl
20x20
40x10
80x3
100x6
100x6
DB Curl
45x6
50x5
Hammer Curl
55x5
60x5
Back Squat
135x10
185x8
225x5
275x3
295x6
295x6
295x5
Front Squat
135x5
185x6
185x6
185x5
Pistol
6/6
6/6
Seated Hamstring
210x6
210x6
Smith Standing Calf
135x10
225x8
245x8
245x8
245x7
Seated Calf
135x8
160x6
135x7
Standing Press
135x4
125x6
125x5
DB Press
65x6
70x6 PR
70x6
70x4
Machine Press
150x6
165x4
165x4
Skullcrusher
110x5
110x4
110x4
DB Tricep Ext
80x6
80x6
Pushdowns
3 sets
GOALS MET
BW: 200+lbs
Deadlift: 450 calculated (425x3)
GOALS NOT MET
Bench: 275lb (245x1)
Squat: 365lb (345x1/295x6)
GOALS
Deadlift: 500lbs
Bench: 275lbs
Squat: 385lbs
BW: 200lbs less or more just not stupidly fat doesn’t matter
2k run : 12:00
WORKING SETS ONLY
Rack Pulls
365x6
405x5
435x4 PR
Weighted Chins
230x3
250x5
250x4
230x4
Cable Row
190x3
200x6
200x6
220x4
Decline Situp
60x15
60x11
Pallof Press
60x10/10
75x10/10
Treadmill 2km walked/jogged 20:00
Barbell Curl
30x15
60x10
85x3
100x6
100x5
100x5
EZ Bar Curl
95x7
95x7
95x6
Reverse Curl
85x10
85x9
85x9
Sledgehammer Lever
6.5’x10/10
5.5’x10/10
4.5’x8/8
3.5’x8/8
Incline Press
115x10
135x5
160x3
185x6
185x6
185x5
Bench Press
135x10
185x3
215x6
215x5
215x5
Machine Press
150x10
210x6
210x6
Incline DB Fly
35x10
45x10
WORKING SETS ONLY
Back Squat
305x5
305x4
305x3
Deficit Reverse Lunge
60x6/6
60x6/6
60x6/6
Lying Hamstring Curl
155x6
155x6
Seated Calf
180x6
180x5
180x5
Standing Calf
210x6
210x6
WORKING SETS ONLY
DB Shoulder Press
75x4PR
70x6PR
70x6
High Incline Smith
175x6
175x6
175x5
DB Raises
40x8
40x8
Weighted Dips
+80x3.5 PR
+70x5 PR
+70x5
Skullcrusher
95x5
115x4 PR
95x7
95x7
WORKING SETS ONLY
DB Shoulder Press
75x4PR
70x6PR
70x6
High Incline Smith
175x6
175x6
175x5
DB Raises
40x8
40x8
Weighted Dips
+80x3.5 PR
+70x5 PR
+70x5
Skullcrusher
95x5
115x4 PR
95x7
95x7
WORKING SETS ONLY
Chest Supported Row
210x6
210x5
Weighted Chin
+35x5
+35x5
+35x4
Wide Pulldown
200x6
200x6
220x4
Barbell Curl
110x3
100x5
Db Curl
45x6
45x6
2k run, 15:50. (getting there)
Treadmill 1/4 mile lap
1/4 lap fast walk
1/4 lap jog
1/4 lap max speed sprint
15:00 including warmup
Incline Bench
190x4
190x5 PR
DB Bench
100x5 PR
90x7
90x6
Machine Bench
210x6
210x6
Incline Fly
50x8
50x7
DB Curl
55x5 PR
55x4
EZ Preacher Curl
80x7
80x5
70x9
70x7
WORKING SETS ONLY
Back Squat
305x6 PR
305x4
305x5
Deficit Reverse Lunge DB
65x6/6
65x6/6
sloppyish form, all glute/ham
Leg Curls
165x6 PR
165x6
165x4
Standing Calf
255x6
255x6
Seated Calf
135x8
135x8
135x8
Treadmill
1/4 mile fast walk
1/4 mile jog
1/4 mile max speed sprint
4 cycles before i broke my treadmill. about 7:30
WORKING SETS ONLY
DB Shoulder Press
75x4
70x6
70x5
High Incline Smith
wtf random shit, couldn’t even do it right. 135-155.
Leaning DB Laterals
40x8/8
35x10/10
35x10/10
30x10/10
Weighted Dips
+70x6
+70x5
+70x5
DB Overhead Tricep
90x6
90x6