9/15

7AM

OHP: 115 x 3, 120 x 3 x 3 sets, 125 x 3 x 2 sets, 130 x 3 x 2 sets

OHP: 145 x 1, 160 x 1 -> This is my new working max for OHP.

Chest Supported Rows: 135 x 8 x 3 sets, 140 x 8 x 2 sets

DB Flys:55 x 12, 60 x 8, 65 x 8, 65 x 8

Seated Calfs: 90 x 15 x 3 sets

Machine Seated Rows: 100x 15, 115 x 12 x 2 sets, (115 x 6, 100 x 6, 85 x 6, 70 x 6, 55 x 6, 40 x 6)

Horizontal Back Exts: bwt x 10 x 3 sets

Kneeling Rope Pull Downs: 80 x 12 x 3 sets

Cables Abs: 80 x 14 x 3 sets

Stretch

9/16

845AM

DL: 395 x 3, 400 x 3, 405 x 4, 420 x 2, 430 x 2, 465 x 1

Front Squat: 185 x 5, 205 x 1, 220 x 1, 230 x 1, 210 x 1

Hack Squat Machine (weight per side): 45 x 15 x 2 sets, 70 x 12 x 2 sets

Sissy Squat Stand: bwt x 10 x 4 sets

Horizontal Back Ext: bwt x 18, 25 x 10 x 4 sets, bwt x 18

Rope Cable Abs: 87.5 x 12 x 2 sets

Standing Calfs: 90 x 15, 140 x 12 x 2 sets

Stretch

9/18

645AM

Run 7.0 in 52:34 ~7:29 pace

9/19

640AM

Run 8.0 in 57:52 ~7:13 pace