Aight so i’ve been using the system for some time now, and due to some recent schedule changes it’s been harder for me to get my workouts in, so i thought i’d make this log to hold myself accountable. I actually have the week off, so i’ve been getting in some more work.
Some quick stats:
Weight: 101 kg 12 percent BF
Height: 197 cm
Monday
Push 1:
Incline Db Bench Rest Pause: 42,5 kg Db for 8 reps, 4 reps and 3 reps.
Reverse grip smith machine bench Rest pause: 117,5 kg for 8, 3 and 3.
Lateral raise machine: Mtor set
Sled drag for 2 minutes
Tuesday:
Standing cable row with stretch: 6 8 10 drop set: 63 kg, 54 kg, 47 kg
Wendler row: Mtor set
Preacher curl Rest pause: 45 kg for 8, 4, 4.
Sled pushing for 2 minutes
Wednesday
Push 2
Pec deck: Mtor set
Behind The Neck Press Rest pause: 90 kg for 8, 5, and 3.
Triceps extension: Mtor set
Sled drag for 2 minutes
Thursday:
Pull 2:
Seal row Rest pause: 82,5 kg for 8, 5, 4 reps.
Overhead trap raise: Mtor set with 25 kg plate.
Drag curl: Mtor set
Sled push for 2 minutes.¨
My goal right now is to 105 kg at single digit bodyfat, and get a little stronger on some of my presses.