Squat-
175 x5
200 x5
230 x5
BBB Assistance-
190 5x10…These sets were absolutely killer, high reps are no fun.
Low Row-
3x10
I have had absolutely killer DOMS in my hams the past two days. Going to hoop in a few and then OHP.
OHP----Dips in between sets of OHP
85 x5
100 x5
110 x5
BBB Assistance-
90 5x10
Then I did this super-set circuit with dips, shrugs, and chins.
Dips-
BW for 3 sets
Shrugs-
365 for 3 sets
Chins-
BW for three sets
Deadlift-
240 x5
280 x5
315 x5
335 x1
355 x1
365 x1
355 x1
335 x1
315 x1
Chins-
Lots of BW and Weighted
Low Row
3x10
I didn’t log my squat workout on Saturday. Here is today’s lift.
OHP-
90 x3
105 x3
120 x3
BBB Assistance-
90 5x10
Rows-
3x15
I tried doing some weighted chins but after that BBB assistance my upper body was gone.
Yesterday’s Lift
Deadlift-
260 x3
300 x3
330 x3
BBB Assistance-
260 5x10
Chins-
BW x3 x3 x4… I was tired as fuggggg after that BBB.
Also did some curls.
DB Bench-
60 5x10
Dips-
I think I did BW x15
Shrugs-
315 3x20
Chins-
BW x20
Push Ups-
BW x15
I did a circuit with the shrugs, chins, and push ups. By the time I got to push ups I was done.
BB Curls-
60 x35
30 x15
Squat-
200 x5
230 x3
255 x1
BBB Assistance-
155 3x10
170 2x10
Played basketball for 2 hours before this.
I had two workouts over the weekend, OHP and DL. Don’t feel like writing it all down.
Here is today:
DB Bench-
65 5x10
One Arm Barbell Row-
3x12
Superset-
DB Tricep Extension
Barbell Curls-
Dips-
I think about 25
Then had a bball game after.
Squat-
180 x5
210 x5
235 x5
BBB Assistance-
155 5x10
Shrugs-
315 3x30
365 x15
OHP-
90 x5
100 x5
115 x5
BBB Assistance-
80 5x10
One-Arm BB Row-
95 3x12
Deadlift-
250 x5
285 x5
325 x5
Deadlift Assistance-
225 5x10
DB Row-
95 3x12
Shrugs-
315 3x25
OHP-
95 x3
110 x3
125 x3
BBB Assistance-
85 5x10
Chin-Ups-
BW x25
Tricep Pulldowns-
3x12
EZ Bar Curls-
3x12
Deadlift-
265 x3
305 x3
340 x3
225 3x10
DB Row-
95 3x12
Shrugs-
365 3x20
DB Bench-
80 3x3
70 2x8
Incline-
50 3x7
Tricep Pulldown-
3x15
EZ Curl-
3x12
Yesterday:
Squat-
210 x5
240 x3
275 x1
BBB Assistance-
175 5x10
Shrugs-
4x15 365
Today:
OHP-
100 x5
115 x3
130 x1
BBB Assistance-
80 5x10
Tricep Extensions-
3x12
EZ Bar Curls-
3x12
Deadlift-
285 x5
325 x3
360 x1
245 3x10
DB Row-
95 3x15
Shrugs-
385 4x15
DB Bench-
80 3x4
70 2x7
Incline DB Bench-
50 3x7
Tricep Pushdowns-
3x15
EZ Bar Curl-
3x12
Squat-
190 x5
215 x5
245 x5
BBB Assistance-
165 5x10
Shrugs-
395 3x20
Resetting all my lifts, I need to focus on my form first and foremost.
So my training maxes will be-
OHP-120
Squat-260
Deadlift-350
Floor Press-135
I trained OHP yesterday and the gym is closed tomorrow for Easter. Will be training DL on Monday.