Training Log for Offseason

12/4
Back squat-4x5-225,245,245,225
Sumo Dl-3x3-315,315,335
Hamstring leg curls-3x10
leg extensions-3x10
Palof press-3x8
superset w/ calf raises=3x20
felt shitty and weak af( dk if it was due to sleep, nutrition or possibly just being under recovered
Cals: 3267
Protein: 266g
Carbs: 315 g
Fat: 97 g

12/6
Back squats-3x5-245
1x2-275
Hex bar speed Dl’s- 5x3-275
3x1-325
Bulgarian split squats-3x8-50 lb dumbbells
Pallof press-3x8
superset w calfraises-3x20

Cals:3223
protein:258g
Carbs: 308g
fat:104 g

12/7
Chest Supported Row-4x6-230lbs
1x6-250 lbs
One arm DB row-2x6-95lbs
1x6-105
1x6-110
Face Pulls-3x12
Lat Pd’s w/narrow bar-3x8-115,130,130

Cals:3074
Protein:255g
Carbs:345g
Fat:83g

12/8
DB bench press-4x8-80 lbs
Tricep pushdowns-3x12
superset
A. waiter walks-3x20yds
B. feet elevated pushups-3x8

walked on treadmill for 25 min

Calories:3452
P:260 g
C:353 g
F: 106 g

12/10
Back squat-2x3-225,275
Sumo DL-
315x3
405x1
365x1(grip slipped)
335x3
335x3
anterior loaded reverse lunge-135-3x5
Dead bugs-3x6

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