Treadmill- 3.5@2%, 45’
DB Curls-
25’s 3x20
EZ Bar Curls-
40 3x20
Face Pulls-
3x12
Abs-
3x15
Straight Arm Pulldowns-
3x12
OHP- Week 1
80 5x5
65 3x12
Then I did a bunch of deads from blocks, below the knee…
Suitcase Deads-
95 3x5 per side.
Treadmill walking tomorrow after work…
Yesterday
DB Curl-
25 3x20
EZ Bar Curl-
50 3x20
Face Pulls-
3X15
Abs-
3x15
Then I played ball for 2 hours. After work I am squatting. Going to take it easy cause my lower back is still sore.
I haven’t logged in a few days due to being busy but I am still going at it.
Today:
Floor Press-
115 4x5
CG BP-
155 3x5
Dips-
BW x50
Chins-
BW x35 to 40, wasn’t really counting.
OHP- Accidently did Week 2, I will do Week 3 tomorrow when I squat.
85 4x5
70 2x12
BB Bent-Over Row-
135 3x12
DB Shrugs-Hold at Top-
100 3x20
DB Curls-
30 3x15
DB Hammer Curls-
25 3x10
Each set was a super set.
EZ Bar Curls-
60 3x12
Squats tomorrow since I will be leaving for out of town on Thursday and will not be able to lift all weekend. I might be able to get in some cardio, though.
OHP-Week 3
90 3x5
Squat-Week 3
200 3x5
215 x1
225 x1
235 x1
I then did some farmers walks with like 15 ft of space, dumb… I will do them outside next time.
Abs-
3x15
I might be able to lift at this hotel I’m staying at. Not sure if it has any equipment.
Deadlift-
275 3x5
Kroc Rows-
85 3x20
Shrugs-
100 3x20
Abs and back raises.
This morning:
Fasted
Treadmill-
2.5% @ 3.5 speed. Total of 40 minutes.
I was rushed today due to helping one of my buddies getting to know the lifts. Got a little stuff in.
OHP-Week 4
95 5x5
60 2x20
BB Bent Over Row-
135 3x10