T Nation

Biros' road to 700 deadlift

Thursday

Gunna hit some iso shoulders and chest today…warming up on elliptical, and doing sets of abs in between sets. Doing lighter stuff today keep the heart rate up.

Flat db press
45s x 12
50s x 12
75s x 12

Light db shoulder press
45s x 12
50s x 13

Db Front raises
25s x 12
30s x 12

Db Lateral raises
25s x 12
25s x 10

Rear delt flys
25s x 12
30s x 10

Monday lets get it

Push day with warm up elliptical some light Db press

Bench
Bar x 12
135 x 8
225 x 5
275 x 3
295 x 3
305 x 2
315 x 1. Next bench session going right from 275 to 315.

Drop set to 225 x 12

Incline dbs
55s x 8
95s x 9
Starting to feel like my old self a little bit
95s x 4

Flat db flys super set with dips
30s x 12
35s x 12

Bw dips
x 10
x 10

Wednesday

Pull day

Deads
135 x 8
225 x 3
315 x 2
405 x 3
405 x 3

Lat pull downs
120 x 12
150 x 10

Curls
30s x 10
40s x 9
45s x 8

Nothing crazy today just wanted to get something in while having some time before wirk

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Friday

Warm up with elliptical and flat dbs 2x10

Incline bench
Bar x 10
135 2x8
185 x 3
225 x 5
235 x 4
245 x 3
Drop to 225
225 x 5

Flat dbs
60s x 5
95s x 10
95s x 8

Db shoulder press
45s x 6
75s x 8
75s x 6

Front raises super set with tri push downs

Raises
25s x 10
30s x 10
Last set is 25s with front into side raises
25s x 6

Push downs
120 x 12
150 x 12
170 x 10

Really good workout and got done in about 55 mins. Feel great, definitely worked hard

Monday

I had a full week of workouts last week, 3 days I just didn’t post. Let’s get it this week

Push day starting with bench

Bar x 12
135 x 10
225 x 5
275 x 3
315 x 2
315 x 2
275 x 6
225 x 12

Db shoulder press
45s x 8
75s x 10
75s x 8

Incline dbs
50s x 5
95s x 7
95s x 6

Dips body weight
X 10

Thursday

Tuesday I got in and did a decent amount of cardio. Didn’t get in yesterday since my kid didn’t have day care but at it today with legs and deads

Deads
135 x 10
225 x 3
315 x 1
405 x 1
495 x 2
515 x 1
Hopefully I still got 545 in me I’d be disappointed if I didn’t
545 x 1 still got some strength in me nice to know

Leg curls
100 x 12
130 x 12
130 x 12

Leg ext
100 x 12
130 x 12
130 x 10

Friday getting some back and bis in today

Lat pull downs
120 x 14
135 x 12
150 x 10

Rows into shrugs
135 x 10
135 x 8
225 x 6

Rear delt flys
25s x 12
30s x 10
35s x 8

Hammer curls
25s x 12
40s x 8
45s x 5

GMonday starting with push day. Did a couple things for warming up before bench

Flat bench
Bar x 12
135 x 10
225 x 5
275 x 3
315 x 2
315 x 2
275 x 6
225 x 10

Incline dbs
50s x 6
95s x 8
95s x 6

Db shoulder press
40s x 8
75s x 8
75s x 8

Front raises superset with sides
25s x 10
30s x 8

Side raises
25s x 8
30s x 6

Monday

I had a full week of workouts last week just didn’t post… got push day today

Bench
135 2 x 10
225 x 5
275 x 2
315 x 3

My phone died but had a chest day

Wednesday

Back day

Lat pull downs
120 x 12
120 x 10
150 x 10

Bent over rows into shrugs
135 x 10
225 x 7
225 x 6

Curls
30s x 10
45s x 7
45s x 8

Rear delt flys
30s x 8
30s x8
25s x 8

Abs

Yo what’s up guys. Haven’t been posting because the WiFi in the gym has been down for a couple weeks and I don’t service since the place is like a dungeon. Still been hittin it good though

Wednesday

Hittin deads with legs

Deads
135 x 10
225 x 4
315 x 1
405 x 1
495 x 3
545x 2
545x 1

I feel like a manic for deads and squats same session
Squats
135 x 10
225 x 5
315 x 4
315 x 3

Seated calves
90 x 15
90 x 12
90 x 15

Abs i between calf sets

Had a real good chest day yesterday tryin to get in as much before holidays…everyone have a good thanksgiving

That is a killer dead and squat work out

Yea my legs felt it next day for sure lol

Monday let’s get it

Push day

Bench

Bar x 12
135 x 12, 10
225 x 10
275 x 5
275 x 5
295 x 2

Incline bench
50s x 10
95s x 7
95s x 6

Db shoulder press
50s x 10
75s x 6
Dumb bells feel hella heavy
60s x 8

BW dips
X 10
X 10

Abs in between sets