Squat
45
135
225
315
335x6x2
Bench
45
135
185
225
245x6x2
1 Like
Did a random arm workout
Db hammer half preachers
Db overhead ext
Barbell half curls
Pushdowns
Reverse EZ preachers
Kickbacks
3 sets each
good couple of sessions keep it going!!
Squat
45
135
225
315
355x1
325x5x3
Bench
45
135
185
225
235x6x3
Didnt realize that its been 6 days since I trained. Work has been weird
Did a hypertrophy workout later
Assisted chins
Assisted dips
Concentration curls
Seated 1arm db extensions
Deadlift
45
135
225
315
375x6x3
Military
45
95
115
140x6x2
Hanging knee raises 5x15
Squat
45
135
225
315
335x3x3
Bench
45
135
185
225
245x3x3
Tapering my speed work a little here.
Barbell curls
25x15
45x12
65x15
85x8
75x10
Bonus hypertrophy workout or something
Incline db press
30sx20
45sx15
55sx12
65sx10
Barbell rows
45x20
95x15
115x12
135x9
Preacher hammer curls
25x12/12/10
Rope pushdowns
3x8-15
Lowback destroyed from building a farm table, so I just did upper body today.
Bench
45
135
185
225
265x5x2 this was hard lol
Assisted chins 5x8-15
Concentration curls 5x6-15
Assisted dips 3x9-15
Reverse curls 2x12
This was a shit workout
I guess my back is still not 100%
Squats
45
135
225
315
315
365x2/1
Was supposed to be 5 sets of 2. After the first rep,of the second set I felt like I wouldnt come up from another one.
Pullovers
40lbsx4x15
Deads
45
135
225
315
405
425x5x2
Military
45
95
115
140x3x2
Btn press
45x15
75x15
85x12
95x8/8
Squat
45
45
135
225
315
335x2/2/2
Bench
45
45
135
185
225
245x2/2/2
Barbell curls 5x6-15
Hammer curls 3x6-20
Rope pushdowns 3x10-20
Had a long vacation. I also need to switch up my training due to new work rules.
Squat
45
45
135
225
315
340x5x1 (ran out of time for the last single)
Hanging knee raises
10x10
Second half in the evening now:
Bench
45
135
185
225
250x6x1
Assisted chins
5x6-15
Incline DB
60sx15
70sx6
65sx6
Barbell rows
95x15
115x12
135x10
Barbell curls
45
65x3x8
Db pullovers
45x2x10
Assisted dips
3x8
Deadlift
45
135
225
315
340x4x4
340x8
Ran out of time for the last two sets of 4 so I just repped out and combined them lol
Superset with Planks
5x20sec
PM workout
Military press
45
95
95
120x6x4
Wrist curls
45x20/20
65x15
75x15
85x12
95x12
Btn press
45x15
75x15
85x12
95x6
Decline crunches 3x20
Barbell front raises
Beltless pause squats
45x3x5
135
225
235x5x5
Knee raises
5x10
PM workout
Bench
45
135
175x15
185x12
195x10
Assisted chins 5x8
Incline
45
135x12
145x12
155x10
Cable rows 4x8-15
Dips 4x8
Concentration curls 4x8-15
Squat
45
135
225
315
340x4x2
Knee raises
9x11
Bench
45
135
185
225
250x4x2
Assisted chins
5x8-12
Incline DB
60sx15
65sx10
70sx6
Barbell row (strict)
95x15
115x15
135x12
Db flies
25sx15
30sx15
35sx12
Barbell curls
45x12
55x12
65x10
Rope pushdowns 2x15/11
Deadlift
45
135
225
315
390x5x3
Military
45
45
95
135x5x3
Plank 5x25s
Pm workout
Btn presses
45
85x13
95x10
105x5
Wrist curls
45
95x12/12/12/12/10
Barbell front raises
3x10-15
Bentover db flies
3x12-20
Side raises
3x12-15
Shrugs with pause
225x15
275x12
295x8