Leg Day
Squats
135x8
225x5
275x2
325x4+1
Got greedy. Should have stopped at 4 instead of needing help on the 5th. Dumb.
Front Squats
135x5
185x5
240x5 +5 lbs
Was happy with this. After failing on squats I didnt think I would pr on front squats.
Good Mornings
135x6
155x6
175x6 +10 lbs
1 leg Leg Press
150 x 12
170 x 12
170 x 12
DC Calves
100 x 12 (Holy Shit)
Better be able to get that 5th rep next week when I’m not there LOL really liked those DC calves though man I’m gonna have to keep doing those, looking forward to chest tomorrow
Chest and Abs today
Incline DB Press
45 x 10
60 x 8
75 x 6
95 x 9 +2 reps
Reverse Grip Bench
135 x 8
165 x 5
205 x 5
225 x 2
I’m done with these. Just not a good movement for me. Did some close grip bench after just bc i felt like it
Close Grip Bench
135 x 8
185 x 6
205 x 4
1 arm Pressdowns
30 x 15
40 x 12
50 x 10
60 x 8
These are a keeper.
Kneeling Cable Crunches
80 x 20
100 x 20
110 x 20
Planks and leg raises.
Back Day
Barbell Rows
135x10
185x10
225x10
275x10 +2 reps
Close Grip Pulldown
100x12
140x12
180x10
225x8
Seated Row
140x12
180x12
220x12 +2 reps
260x4 (stack. just wanted to see how it felt.)
1 arm Pulldowns
40 x 10
55 x 10
60 x 10
HS Preacher
45 x 10
70 x 8
90 x 5
70 x 6 DROP 45 x 6
4x400m sprints at the track.
Shoulders
Military Press
95 x 8
120 x 5
145 x 6 +5 lbs
120x11 +5 lbs
Incline Rear Delt Raises
10 x 30
15 x 25, 20, 20
Face Pulls
30 reps, 25 reps
Lateral Raise Machine
30 x 15
50 x 12
70 x 11
70 x 8 DROP 50 x some DROP 30 x some
HS Shoulder Press
1pps x 12
2pps x 8
2pps+25 x 6
Looks like all your numbers are going back up! woot
Yep! A couple more weeks and I should be able to start breaking some all time PR’s 
omg don’t tease me. 
Little bit of Back and Bis today
Bent Over BB Rows (super strict)
135 x 10
155 x 8
175 x 8
DB Rows
75x12
100x12
125x12
145x12
Havent done these in about six months. Forgot how good they feel.
Incline Alt DB curls
25 x 10
35 x 10
40 x 7
40 x 6
EZ Bar Curls
25ps x 10 x 3 sets
Hammer Strength Preacher
45 x 10
55 x 8
60 x 8
15 min. of intervals on the treadmill
Unscheduled workout today, lifted with my brother and just kind of bounced around.
Bench Press
135 x 8
185 x 5
205 x 3
245 x 2+1
225 x 5
Haven’t done these in months, need my strength back asap
Old School T-Bars
1pps x 10
2pps x 10
3pps x 8
4pps x 6
Pressdowns
80 x 25
120 x 12
150 x 10
190(stack) x 8
Overhead Rope Extensions
60 x 10
70 x 10
80 x 10
80 x 10
Skullcrushers
25’s per side x 10 x 3 sets
Abs and planks.
Leg Day
Squats
135 x 8
185 x 5
225 x 3
275 x 2
325 x 5 +1 rep
Front Squats
135 x 5
195 x 5
245 x 3
Good Mornings
135 x 10
145 x 10
155 x 10
1 leg Leg Press
170 x 12 x 3 sets
DC Calves
115 x 12
Abs
Chest and Abs
Incline Bench
135 x 8
155 x 5
175 x 3
205 x 7+1 forced
Hanging Leg Raises
2 x 12
Close Grip Bench
135 x 8
165 x 5
195 x 3
225 x 5
245 x 2
Hanging Leg Raises
2 x 12
Straight Bar Pressdowns
10 x 10 @ 110lbs
Situps.
22 minutes on treadmill.
Back Day
BB Rows
135 x 10
185 x 10
225 x 10
285 x 6
Seated Row
100 x 12
140 x 12
180 x 12
220 x 12
260 x 6 +2 reps
Medium Grip Pulldown/Straight Arm Rope Pulldown superset
140 x 12 / 40 x 10
160 x 10 / 50 x 8
180 x 10 / 40 x 8
200 x 8 / 30 x 10
DB Rows
100 x 12
145 x 10
Machine Pulldown
70 x 12
110 x 10
150 x 6 DROP 110 x 8 DROP 70 x 20
Cable Curls
40 x 20
60 x 15
85 x 12
100 x 10 DROP 60 x 6 DROP 40 x 10 DROP 20 x 10
Conditioning/Running Day
3 circuits of pushups/situps/pullups
2 mile run.
Lame.
Sexy back day. Those are some big DB rows at the end. <3
you’re such a sweetheart <3. db rows felt real good doing them when back was already pretty tired. on to 20+ reps plz.
Shoulders
Military Press
95 x 8
120 x 5
150 x 6 +5 lbs
125 x 7 completely gassed from the 150 set
Face Pull / Bent Over Laterals superset
50 x 20 / 10’s x 12
60 x 15 / 10’s x 12
70 x 15 / 10’s x 12
80 x 15 / 10’s x 12
Lateral Raise machine
30 x 20
50 x 12
70 x 9
70 x 7 DROP 50 x 6 DROP 30 x 10
Pressdown/Cable Curl superset
70 x 20 / 50 x 20
80 x 20 / 60 x 15
90 x 20 / 50 x 15
BB Shrugs
135 x 10
225 x 10
315 x 10
365 x 10
Abs.
Ran a mile.
Arms today
Alt DB Curls
30 x 12
40 x 10
50 x 10
60 x 6
Incline DB Curls
25 x 12
30 x 12
35 x 8
35 x 7+1 forced
HS Preacher
45 x 12
55 x 10
70 x 7 DROP 45 x 3
Pressdowns
60 x 30 (warmup)
110 x 15
140 x 12
160 x 10
190 x 10
EZ Bar Skulls
25ps x 10
30ps x 8
30ps x 6
Overhead Rope Extensions
60 x 15
80 x 12
90 x 12
100 x 10 DROP 60 x 5
2 mile run.
How come your curls are like as strong as mine?
'mazin arm day.
lol sorry we dont all have textbook form on db curls while sitting down and still do more reps than me! luv
Legs today
Squats
135 x 8
185 x 5
225 x 3
275 x 2
335 x 1
Cut the set there, just felt off today. Need to get away from heavy back squats for a little while.
Front Squats
135 x 5
185 x 5
225 x 3,3,3
Good Mornings
135 x 10
145 x 10
165 x 10
1 leg Leg Press
170 x 12
170 x 12
190 x 12
DC Calves
115 x 12
Meh.