Deadlift
5x45
Work set
5x150
5x175
5x195
Press
5x45
Work set
5x75
5x75
5x75
5x75
5x75
Barbell Row
15x65
15x70
Crunches
15
15
Notes- deadlift was good. 195 felt a bit heavy but went up fairly quickly. Press was tough but went quick and well. Did barbell rows and crunches.
Total time-28 minutes
Squat
5x45
Work set
5x130
5x130
5x130
5x130
5x130
Bench
5x45
5x95
Work set
5x110
5x125
5x140
Side bends
15x25
15x25
10x25
Tri push downs
15
15
10
Bent over dumbbell rows
15x10
Notes- squat felt heavy but managed it well. Did side bends for Ab work, used 25 lbs plate. Used 10 lbs dumbbells for bent over dumbbell rows. Did side bends and two sets of the bent over rows between squat sets. Bench was heavy but good. Did banded tri push downs using a black band, 75lbs.
Total time-36 minutes
Squat
5x45
Work set
5x105
5x125
5x140
Bench
5x45
5x95
Work set
5x130
5x130
5x130
5x130
5x130
Side bends
15x25
15x25
10x25
Tri push downs
15
15
15
Face pulls
20
20
Notes-squat was good. Little motivation today and thought it would feel heavy but it was moderate and manageable. Bench was good. Did side bends with a 25lbs plate between squat sets. Did banded tri push downs, black band at 75lbs, and face pulls with a red band, 30lbs
Total time-31 minutes
Bw-185.4
Ebf-16.5
Emm-42.6
Deadlift
5x45
Work set
5x140
5x160
5x185
Press
5x45
Work set
5x75
5x75
5x75
5x75
5x75
Bent over dumbbell rows
15x10
15x10
10x10
Notes- quick workout today. kids sick and little sleep on most of the family so hot it hard and fast to be able to help out with the kids. Deadlift was good. 185 felt tough but manageable. Press was quick but 75 felt slow to move. Seemed like I couldnât find the groove for the lift. Did some 10 lbs bent over dumbbell rows
Total time-22 minutes
Squat
5x45
Work set
5x130
5x130
5x130
5x130
5x130
Bench
5x45
5x80
Work set
5x100
5x115
5x130
Dumbbell Rows
15x27.1
15x27.1
10x27.1
Banded push downs
15
15
15
Crunches
10
5
Notes-squat went better than I thought it would. Wasnât feeling motivated much, most likely due to lack of sleep and not feeling well. Could be the change of the season or catching what the kids had. Bench was good and easy. Did dumbbell rows between squats and banded push downs between bench. After bench did crunches on my new bench attachment. After first set took 5-10 breathes and tried to hammer out more but after the second set I wasnât able to continue
Total time-35 minutes
Bw-184.6
Ebf-16.4
Emm-42.3
Squat
5x45
5x95
Work set
5x125
5x140
5x155
Bench
5x45
5x95
Work set
5x130
5x130
5x130
5x130
5x130
Chins
8
5
Notes- not feeling very motivated. A lot on my mind this week and a messed up week to train. Squat felt heavy. Bench was heavy and tough. Did some pull ups between squats
Total time-31 minutes
Squat
5x45
5x95
Work set
5x115
5x130
5x150
Bench
5x45
5x80
Work set
5x110
5x110
5x110
5x110
5x110
Band pull aparts
20
20
20
20
Notes- first workout since colonoscopy. Was a bit worried since they said I had a small a hernia but wanted to come back and lift. Found the weights to be heavy so might end up dropping down. Also down 5-6 pounds since last lifting so could be part of the problem. Squat was good but felt heavy around 130 and 150 was tough. Bench was ok but tough too. Did band pulls with red mini band, 30lbs.
Total time-33 minutes
Bw-180.8
Ebf-15.7
Emm-42.7
Deadlift
5x45
5x45
5x135
Work set
5x150
5x170
5x190
2x215
Floor press
5x45
5x95
5x105
5x115
3x125
Bench press
5x45
5x75
Work set
5x105
5x120
5x135
3x155
Incline bench
5x45
5x65
5x80
4x90
Notes-deadlift felt good until the last set. Might have been able to push it for the full 5 but it would have been tough. The floor press was good. Bench went well but the last set was tough and tiring. Was on the fence about the fence about going for the incline press but wanted to get it in so I could get a starting point for adding in some supplemental to see how that works
Total time-54 minutes
Bw-182.6
Ebf-16.1
Emm-42.5
Deadlift
5x45
Work set
5x135
5x150
5x170
Bench
10x45
Work set
10x70
10x70
10x70
10x70
10x70
Tri push downs
15
15
15
Curls
15x29
15x29
15x29
Training maxes 85%
Squat-140
Bench-140
Deadlift-190
Press-95
Notes-worked an overnight double so got little sleep. Lower back slightly sore. Deadlift didnât seem hard but felt slightly heavy. Bench was light and fast. Did tri push downs with black band, 75lbs. Did curls on the curl bar, 29lbs. Walked for 20 minutes afterwards.
Total time-33 minutes
Bw-181.0
Ebf-15.6
Emm-42.8
Squat
10x70
10x70
10x70
10x70
10x70
Press
5x45
Work set
5x65
5x75
5x85
Pull ups
5
8
6
6
Floor press
5x45
5x95
5x95
10x95
Tri push downs
20
15
15
Notes-quick work out. Had some running around to do before hand and had a rough day at work. Squat seemed easy but wondering about form. Press was good. 85lbs felt tough and noticed my left elbow started to hurt. Did pull ups with a green band, 65lbs. Did a floor press and super set with banded tri push downs with a black band, 75lbs
Total time-31 minutes
Deadlift
10x95
10x95
10x95
10x95
10x95
Bench
5x45
Work set
5x100
5x110
5x125
Inverted rows
10
9
8
8
Incline bench
5x45
5x65
Work set
8x85
8x85
8x85
Notes-deadlift was more like an rdl because of the rack and the 95lbs but good sweat and pulls. Did inverted rows between sets of deadlift. Bench went well. Did incline bench after bench using wide grip (pinky on the inside of the rings).
Total time-43 minutes
Bw-182.4
Ebf-16.0
Emm-42.6
FBBBB week 2 day 1 Tuesday 10/26/21
Squat
5x45
Work set
5x100
5x110
5x125
Press
10x45
10x45
10x45
10x45
10x45
Pull ups
5
5
5
5
5
5
Rack pulls
5x45
Work set
5x95
5x95
5x95
Tri push downs
15
15
15
Notes-squat was tough but good. Widening my grip seemed to help the press. Did sets of 5 pull ups between squats and press, used green band, 65lbs. Did tri push downs with black band, 75lbs. Used 95lbs for rack pulls. Lifted the bar slowly and pulled against the pins. Didnât like that as much as I thought. Found it hurt my body and wasnât able to focus on form as much as I would have liked.
Total time-28 minutes
Deadlift
5x45
Work set
5x125
5x145
5x160
Box squat
5x45
Work set
5x80
5x80
5x80
5x80
5x80
Bench
5x45
Work set
10x70
10x70
10x70
10x70
10x70
Inverted rows
8
8
7
6
Notes-deadlift went well. During deadlift did inverted rows with rings. Did box squats with light weight. Was going to do incline bench after bench but went for a walk with the family instead. Bench was good and fast.
Total time-34 minutes
Deadlift
8x45
Work set
10x105
10x105
10x105
10x105
10x105
Bench
5x45
Work set
5x95
5x110
5x125
Inverted rows
10
9
8
8
7
Side bends
15x25
15x25
15x25
Tri extensions
15x25
15x25
15x25
Notes-quick workout. Kids wild and hectic day at home. Deadlift was good. Did inverted rows between deadlift sets. Bench was good. Last set felt heavy but nailed it. Did side bends and tri extensions with a 25lbs plate.
Total time-29 minutes
Squat
5x45
Work set
5x100
5x115
5x130
Press
10x50
10x50
10x50
10x50
10x50
Pull ups
5
5
5
Side bends
15x25
15x25
15x25
Tri extensions
10x25
10x25
10x25
Notes-quick work out. Squat went well felt fairly light and easy. Press was light but taxing at 10 reps. Did pull ups between squats. Used a green band, 65lbs, for pull ups. Between press did side bends and tri extensions with a 25lbs plate.
Total time-25 minutes
Deadlift
5x45
Work set
5x145
5x160
5x180
Bench
8x45
Work set
10x70
10x70
10x70
10x70
10x70
Pull ups
5
5
7
Dumbbell rows
15x27.1
15x27.1
Banded Tri extensions
20
10
10
10
Notes- quick workout today. Phone was dead so had to do it old school with a pen and paper. Very busy day. Did pull ups between deadlift sets. Used a red band, 30lbs, for pull ups. Did dumbbell rows and banded tri extensions between bench sets. Used a black band, 75lbs, for tri extensions.
Total time-25 minutes
Bw-183.6
Ebf-16.2
Emm-42.4
Squat
8x45
Work set
10x70
10x70
10x70
10x70
10x70
Press
5x45
Work set
5x75
5x85
5x95
Chin ups
5
5
5
6
Tri push downs
10
10
10
12
20
Seated dumbbell press
10x22.1
10x22.1
7x22.1
Notes-squat was good. Press was ok. Last set,95 lbs, was very tough but nailed it. Did chin ups between squats. Did wide grip most of the pull ups. Did tri push downs between press. Tri push downs were done with black band, 75lbs. After press used dumbbell seated press. The seated press supersetted with tri push downs
Total time-37 minutes
Deadlift
10x95
10x95
10x95
10x95
10x95
Bench
5x45
Work set
5x105
5x120
5x135
Tri push downs
20
20
10
Face pulls
20
20
10
Incline Db bench
15x22.1
15x22.1
15x22.1
Notes- deadlift was good. Didnât use my belt till last set of deadlift. Bench was fairly light and easy. Did banded tri extensions and banded face pulls after bench. Tri push downs used black band, 75lbs, and face pulls used red band, 30lbs. Did dumbbell incline bench press. Last set pushed hard to complete dumbbell bench as fatigue really started to set in.
Total time-31 minutes
Squat
5x45
5x45
Work set
5x105
5x120
5x135
Press
10x50
10x50
10x50
10x50
10x50
Pull aparts
15
15
Pull ups
5
5
5
6
Hanging leg raises
5
10
15
Tri push downs
20
20
Notes-squat was ok. 135lbs felt heavy but manageable. Left thigh tight and sore when doing squats. Did pull ups between squats using red band, 30lbs. Press was good, quick and fast. Did hanging leg raises and wasnât too bad. Did a few banded pull aparts to help prime my back and chest for getting under the bar while squatting. Did tri push downs with black band, 75lbs
Total time-35 minutes
Bw-185.2
Ebf-16.6
Emm-42.2
Rhodes 5x5/3/1 day 1 week 1 Tuesday 11/16/21
Squat
5x45
Work set
5x100
5x115
5x130
5x130
7x130
Bench
5x45
Work set
5x95
5x95
5x95
5x95
5x95
Pull ups
5
5
5
5
Tri push downs
15
15
15
15
Notes-very quick workout. Been a hectic week so far and first time in a few days to be home. Squat went very well. After squats noticed my hips very tight. Found the last set of squats fairly easy and could have gotten 8 reps but started to feel Shaky so called it. Bench was fast and light. Focused on form. Did pull ups with a red band, 30lbs, and tri push downs with a black band, 75lbs.
Total time-22 minutes
Bw-183.8
Ebf-16.2
Emm-42.4