Tag: Press

Training Log 12/19/2021 – 12/25/2021

Sunday 12/19/2021
BW:184.0
–
Comp Deadlift: 315x4x6
Comp Bench: 225x4x6
High Bar Squat: 225x7x4
Dumbbell Bench Press: 65’s x 20,15,15

Monday 12/20/2021
BW: 182.4
–
Incline Treadmill x 30min @ 3.5mph/10% grade
Front Plank x 30s x 10 [emom]
Single Arm Dumbbell Row 75×10,10,10; 55×15,15
Chinup: Band Assisted x 15,10,10,10,10; BW x 5,5,5,5

Tuesday 12/21/2021
BW: 183.0
–
Comp Low Bar: 275x4x6
Comp Press: 135x4x6
3″ Block Pull: 275x7x4
Floor Press: 185x7x4

Wednesday 12/22/2021
BW: 183.0
–
Incline Treadmill x 30min @ 3.5mph/10% Grade
Lat Pulldown 100x10x3
Ab Wheel x10x10 [emom]
Landmine Twist x 10×3
Hollow Body Hold x 30s x 3

Thursday 12/23/2021
BW: 182.4
–
1.5″ Deficit Deadlift: 250x6x4
CG Incline Bench: 170x6x4
TnG FU Bench: 135×20,15,15
Low Bar Squat: 225x6x5
Pullup x 12,8,5,5

Friday 12/24/2021
BW: 180.4
–
RFESS x 10 x 5
Back Raise x 10 x 5
CG Bench 185x6x4
Z Press 100×6,6,6,8

Saturday 12/25/2021
BW: 180.6
–
Assault Bike x 30min / 9.7 Miles
Knee Raise x 10 x 10
Side Bend/Hold x 10 x 5; x 30s x 5
Situp x 25,15,10
Calf Raise x 30 x 5
BB Bicep x 45 x 10 x 5
Dips x 10 x 5

Training Log – 09/26/2021 – 10/02/2021

Sunday 09/26/2021
BW:181.0
–
Inverted Row: BW x 10 x 10 sets
Blast Strap Plank: 45s x 2; 30s x 8
Feet Up Side Plank: 45s, 40s, 35s, 30s, 30s
Assault Bike LISS x 30min – 9.6 Miles

Monday 09/27/2021
BW: 181.2
–
Deadlift:
315×1
350×1
375×1
280×5 x 5 sets
–
Bench:
245×1
265×1
212.5×3 x 8 sets
–
Pushups x 10 x 10 sets
Plate Hammer Curl: 45x10x5; 25x10x5

Tuesday 09/28/2021
BW:182.0
–
High Bar Squat:
280x5x5
325×1
350×1
375×1
–
Press:
137.5x3x8
160×1
172.5×1
–
Back Raise: 25lb x 12r x 6 sets
–
3-Way Shoulder Raise: 15’s x 5 x 5 sets

Wednesday 09/29/2021
BW: N/A
–
Incline Treadmill x 45min
DB Row 50 x 10 x 5
Ab Wheel x 10 x 5
Side Plank x 30s x 5
Hollow Body Hold x 30s x 5
DB Bicep 20’s x 10 x 5

Thursday 09/30/2021
BW: N/A
–
Pause (@ Knee) Deadlift:
255x5x5
285×1
315×1
340×1
–
CG Bench:
212.5x3x8
225×1
245×1
260×1
–
RFESS: BW x 10 x 5
3-Way Shoulder 10’s x 10 x 5

Friday 10/01/2021
BW:183.0
–
2ct Pause Squat:
275x4x6
315×1
350×1
–
Low Incline Bench:
192.5x3x8
225×1
240×1
–
Dips x 10 x 5 sets
Biceps 45 x 10 x 5 sets

Saturday 10/02/2021
BW:182.8
–
60min Incline Treadmill

https://youtu.be/yyOsufEwHps

Training Log 09/19/2021 – 09/25/2021

https://youtu.be/9g-ZRbd_kNA

Sunday 09/19/2021
BW: 181.2
–
Assault Bike x 30min – 10.1 Miles [5min LISS; 20/100 x 10; 5min LISS]
Supinated Inverted Row x 10,10,10,8,8,8,8,8,5,5 [EMOM]
Blast Strap Plank x 30s x 6 sets [30s]
Copenhagen Plank x 15s x 4; Side Plank w/ Abduction x 30s x 4 sets
Calf Raise x 25 x 4 sets
Banded Tricep Pushdown x 25 x 4 sets

Monday 09/20/2021
BW: 179.8
–
Deadlift:
350×1
370×1
277.5×5 x 5 sets
–
Bench Press:
245×1
260×1
207.5×3 x 8 sets
–
Pushups x 25,10,15,15,10,10,10
BB Bicep: 10 reps @ 35,45,55,65,55,45,35

Tuesday 09/21/2021
BW:178.8
–
High Bar Squat:
330×1
350×1
370×1
277.5×5 x 5 sets
–
Press:
155×1
170×1
135×3 x 8 sets
–
Back Raise: 25lb x 10 x 6 sets
3 Way Shoulder Raise: 10’s x 12 x 3 sets

Wednesday 09/22/2021
BW:180.8
–
Pullups:
BW x 5 x 10 sets
Band Assisted (Avg) x 10 x 5 sets
–
Ab Wheel: Knees x 10 x 10 sets [30s rest]
–
Side Bend Hold x 30s x 5 sets
–
DB Bicep: 25’s x 20,18,15,12,10
–
Assault Bike x 30min – 10.0 Miles [5min LISS; 20s/100s HIIT x 10; 5min LISS]

Thursday 09/23/2021
BW:181.2
–
Pause (Below Knee) Deadlift:
285×1
315×1
335×1
250×5 x 5 sets
–
Close Grip Bench:
230×1
245×1
260×1
207.5×3 x 8 sets
–
Rear Foot Elevated Split Squat:
BWx10 x 10 sets
–
3-Way Shoulder Raise:
5’s x 10 x 5 sets

Friday 09/24/2021
BW:181.0
–
Assault Bike x 30min – 10.1 Miles [60s/60s x 15]
Knee Raise x 10 x 10 sets
BB Row: 100lb x 10 x 6 sets / BB Shrug: 100lb x 10 x 4 sets
45 Degree Side Bend Hold x 30s x 10 sets
–
JUDO x 60min

Saturday 09/25/2021
BW:181.2
–
2ct Pause Squat:
320×1
340×1
360×1
270×5 x 5 sets
–
Low Incline Bench:
215×1
235×1
190×3 x 8 sets
–
Dips: BWx10 x 10 sets
DB Bicep: 15’s x 10 x 10 sets

Training Log – 08/22/21 – 08/28/21

Sunday, August 22nd, 2021
BW:181.2
–
Assault Bike x 45min – 14.3 miles
Pullup: BW x 5 x 10 [EMOM]
Banded Row x 15 reps x 5 sets
Blast Strap Rollout x 10 reps x 5 sets
Blast Strap Inverted LTE x 8 reps x 5 sets
45 Degree Side Bends x 12 reps x 5 sets
SL Calf Raise x 12 reps x 5 sets
Neck Extensions 20lb x 25,15,10

Monday, August 23rd, 2021
BW:180.8
–
Deadlift:
355×3
400×1
355×3,3,3,6
–
Bench:
240×3
270×1
240×3,3,3,6
–
Low Incline Bench:
165×5
190×1
210×1
165×5,5,5,10
–
Judo x 60 Minutes

Tuesday, August 24th, 2021
BW:180.8
–
High Bar Squat:
315×3
350×1
375×1
335×3,3
315×3,3
–
Press:
140×3
155×1
140×3,3,3,6
–
Sumo Deadlift:
350×1
385×1
340×3,3,3,3,6
–
BB Bicep Curl 45 x 10 x 6 sets
Pushups x 10 x 6 sets
Bent Over Rear Delt 10lb’s x 10 reps x 6 sets

Wednesday, August 25th, 2021
BW: 180.4
–
Assault Bike x 45min – 14.5 Miles
Side Plank w/ Hip Abduction x 10 reps x 3 sets
Hollow Body Hold x 30s x 3 sets
Front Plank x 30s x 3 sets
Side Delt Raise 10lb’s x 15 reps x 3 sets
Front Delt Raise 10lb’s x 15 reps x 3 sets
DB Chest Fly 15lb’s x 15 reps x 3 sets

Thursday, August 26th, 2021
BW: 179.0
–
2.25″ Deficit Deadlift:
285×5
315×1
365×1
285×5,5,5,11
–
2.25″ Tempo Deficit RDL:
175 x 6 reps x 5 sets
–
Close Grip Bench:
225×1
255×1
200×5,5,5,5,10
–
Dips BW x 20,10,10,5,5

Friday, August 27th, 2021
BW: 179.2
–
Assault Bike x 45min – 14.5 Miles
Neutral Grip Chinup BW x 10 reps x 3 sets
Barbell Reverse Grip Row 33 x 20 reps x 3 sets
Hanging Knee Raise BW x 10 x 3 sets
Copenhagen Plank x 15s x 3 sets
–
Judo x 60 Minutes

Saturday, August 28th, 2021
BW: 179.2
–
2ct High Bar Squat:
350×1
270 x 5 reps x 6 sets
–
Slingshot Bench:
295×1
230 x 5 reps x 6 sets
–
Tempo Feet Up Bench:
135 x 8 reps x 5 sets
–
DB Bicep Curl:
15lb’s x 25,20,15,10,10,10,10

https://youtu.be/yzNfbPLGTWM
Mostly top singles with a few working sets sprinkled in.

Training Log 05/17/2020 – 05/23/2020

Weekly Miles Walked: 37 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 710.75 Miles [Goal:1500]

05/17/2020
BW:175.0
–
Rest Day

05/18/2020
BW:177.0
–
Comp Squat:
405×1
345×4 x 4 sets
–
Comp Press:
165×1
140×4 x 4 sets
–
3ct Pause Bench:
165×8
175×8
185×8 x 3 sets
–
Calf Raise:
BW x 25 x 4 sets [30s rest]
–
Barbell Bicep Curl:
45 x 25,20,15,15 [60s rest]

05/19/2020
BW:175.0
–
Comp Deadlift:
420×1
355×4 x 4 sets
–
Comp Bench:
265×1
225×4 x 4 sets
–
Squat (no belt):
275×8
285×8
295×8 x 3 sets
–
Tricep Pushdown:
Red x 50,50,30,20 [30s rest]
–
Neck Extensions:
25 x 25,15,10,10 [30s rest]

05/20/2020
BW:174.6
–
Assault Bike:
LISS x 25min (8.7 miles)
–
Dead Stop Pullup:
BW x 12,8,6,4 [60s rest]
–
Ab Wheel:
Knees x 30,20,15,10 [60s rest]
–
Blast Strap Inverted Row:
BW x 25,20,15,15 [60s rest]
–
Multi Grip Hammer Curl:
45 x 25,20,15,15 [60s rest]
–
Side Plank:
30s x 4 sets [20s rest]

05/21/2020
BW:176.2
–
2ct Pause Squat (no belt):
375×1 PR
365×3 PR
345×3 x 2 sets
–
Floor Press:
265×1
255×3
242.5×3 x 2 sets
–
DB Press:
45’s x 8 x 5 sets
–
Calf Raise:
BW x 100 reps

05/22/2020
BW:176.2
–
Pause Deadlift (no belt):
385×1 PR
365×3 PR
345×3 x 2 sets
–
SLDL (no belt):
235×8
245×8
255×8 x 3 sets
–
TnG Bench:
275×1
260×3
245×3 x 2 sets
–
Barbell Skull Crusher:
45 x 30,15,15,15 [30s rest]
–
Neck Extensions:
25 x 25,15,10,10 [30s rest]

05/23/2020
BW:176.6
–
Assault Bike:
LISS x 25min (8.5 miles)

Training Log 05/10/2020 – 05/16/2020

Weekly Miles Walked: 30 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 673.75 Miles [Goal:1500]

05/10/2020
BW:177.2
–
Rest Day

05/11/2020
BW:178.2
–
Comp Squat:
365×1
405×1
390×3 PR
345×4
–
Comp Press:
150×1
165×1
135×4 x 2 sets
–
3ct Pause Bench:
155×8
165×8
175×8
–
Calf Raise:
BW x 25,15,10 [30s rest]
–
Barbell Bicep Curl:
35 x 25,15,10 [30s rest]

05/12/2020
BW:176.8
–
Comp Deadlift:
420×1
355×4 x 2 sets
–
Comp Bench:
265×1
225×4 x 2 sets
–
Squat (no belt):
285×8
295×8
305×8
–
Barbell Skull Crusher:
45×25,15,10 [30s rest]
–
Neck Extension:
20×25,15,10 [30s rest]

05/13/2020
BW:176.0
–
Assault Bike:
LISS x 25min (8.6 miles)
–
Dead Stop Pullup:
BW x 11,8,7 [60s rest]
–
Ab Wheel:
Knees x 25,15,10 [60s rest]
–
Blast Strap Row:
BW x 25,15,10 [60s rest]
–
Multi-Grip Bicep Curl:
45 x 25,15,10 [45s rest]
–
Copenhagen Plank Raise:
BW x 5 each side x 3 sets [30s rest]

05/14/2020
BW:177.0
–
2ct Pause Squat (no belt):
365×1 PR
350×3 PR
–
Floor Press:
260×1
250×3
–
Press (no belt):
105×8
115×8
125×8
–
Calf Raise:
BW x 35,35,30 [30s rest]

05/15/2020
BW:175.6
–
Pause Deadlift (no belt):
365×1 PR
350×3 PR
–
Stiff Leg Deadlift (no belt):
245×8
255×9
265×8
–
TnG Bench:
260×1
245×3
–
Banded Tricep:
Red x 35,35,30 [30s rest]
–
Neck Extensions:
25×25,15,10 [30s rest]

05/16/2020
BW:175.4
–
Assault Bike:
LISS x 25min (8.7 miles)
–
Dead Stop Chinup:
BW x 16,8,6 [60s rest]
–
Hanging Leg Raise:
BW x 20,8,7 [60s rest]
–
Standing Lever Row:
50 x 10 x 3 sets [60s rest]
–
Strict DB Bicep Curl:
20’s x 25,15,10 [60s rest]

Training Log 05/03/2020 – 05/09/2020

Weekly Miles Walked: 33 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 643.75 Miles [Goal:1500]

05/03/2020
BW:177.0
–
Treadmill:
25min @ 3.5mph / 6% Incline

05/04/2020
BW:177.2
–
Comp Squat:
332.5 x 4
375 x 1
400 x 1
332.5 x 4 x 5 sets
–
Comp Press:
135 x 4
162.5 x 1
135 x 4 x 4 sets
–
3ct Pause Bench:
135 x 10
145 x 10
155 x 10
165 x 10
172.5 x 10
–
Calf Raise:
BW x 30 x 6 sets [30s rest]
–
Multi-Grip Bicep Curl:
45 x 25,15,15,10,10 [30s rest]

05/05/2020
BW:180.2
–
Comp Deadlift:
345×4
385×1
415×1
345×4 x 5 sets
–
Comp Bench:
215×4
245×1
260×1
215×4 x 5 sets
–
Split Squat:
BW x 10 x 4 sets [30s rest]
–
Banded Tricep Pushdown:
Red x 50,40,30,20,20,20 [30s rest]
–
Neck Extensions:
20 x 30,20,10 [30s rest]

05/06/2020
BW:178.0
–
Assault Bike:
LISS x 25min (8.8 miles)
–
Dead Stop Pullup:
BW x 10,8,7 [60s rest]
–
Ab Wheel:
Knees x 25,15,10 [60s rest]
–
Blast Strap Row:
BW x 30,20,15 [60s rest]
–
Banded Woodchop:
Green x 15 x 3 sets [30s rest]
–
Banded Bicep Curl:
Green x 30,25,20 [30s rest]

05/07/2020
BW:176.8
–
5-3-0 Squat (no belt):
275×4
287.5×4
300×4
285×4 x 2 sets
–
Floor Press:
175×4
185×4
200×4
205×4
195×4 x 3 sets
–
Feet Up Close Grip Incline Bench:
95×10
105×10
115×10
105×10
–
Single Leg Calf Raise:
BW x 12 x 5 sets [30s rest]

05/08/2020
BW:176.6
–
Pause Deadlift (no belt):
305×4
315×4
325×4
305×4 x 3 sets
–
Stiff Leg Deadlift (no belt):
225 x 10 x 3 sets
–
Touch N Go Bench (no belt):
225×4
235×4
245×4
232.5×4 x 3 sets
–
Neck Extensions:
20 x 25,15,10
–
Banded Overhead Tricep Extensions:
Red x 50 x 1 set

05/09/2020
BW:176.2
–
Assault Bike:
LISS x 25min (8.8 miles)
–
Dead Stop Chinup:
BW x 14,8,7,5 [60s rest]
–
Hanging Leg Raise:
BW x 15,8,6,5 [60s rest]
–
Standing BB Lever Row:
30 x 15,15,10,10 [60s rest]
–
Strict DB Bicep Curl:
15’s x 25,15,10 [45s rest]

Training Log 04/19/2020 – 04/25/2020

Weekly Miles Walked: 40 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 570.75 Miles [Goal:1500]

04/19/2020
BW:178.2
–
Assault Bike:
LISS x 33’20” (11.5 miles)
–
Hollow Body Hold:
30s x 6 sets [30s rest]
–
45 deg Oblique Crunch:
10 x 6 sets [30s rest]

04/20/2020:
BW:177.6
–
Comp Squat:
315×5
365×1
395×1
315×5 x 4 sets
–
Comp Press:
125×5
140×1
155×1
125×5 x 4 sets
–
Pendlay Row:
165×10
170×10
175×10
165×10
–
Calf Raise:
BW x 30 x 6 sets [30s rest]
–
Barbell Bicep Curl:
55 x 10 x 6 sets [30s rest]

04/21/2020:
BW:177.2
–
Comp Deadlift:
330×5
385×1
410×1
330×5 x 4 sets
–
Comp Bench:
205×5
240×1
255×1
205×5 x 5 sets
–
Tempo Squat:
170×10
180×10
190×10 x 2 sets
–
Supine Skull Crusher
45 x 25,15,10 [30s rest]
–
Neck Extensions:
20 x 25,15,10 [30s rest]

04/22/2020:
BW:179.2
–
Assault Bike:
LISS x 33’20” (11.7 miles)
–
Ab Wheel:
Knees x 10 x 6 sets [30s rest]
–
Dead Stop Pullup:
BW x 4 x 5 sets [30s rest]
–
Plate Hammer Bicep Curl:
45 x 12 x 6 sets [30s rest]
–
Banded Woodchop:
Green x 15 x 6 sets [30s rest]
–
Banded Row:
Green x 25 x 4 sets [30s rest]

04/23/2020:
BW:178.0
–
Squat (no belt):
325×4
335×4
345×4
325×4 x 3 sets
–
Slingshot Bench:
255×4
265×4
275×4
260×4 x 3 sets
–
Close Grip Incline Bench:
130×10
135×10
140×10
132.5×10
–
Single Leg Calf Raise:
BW x 10 x 6 sets [30s rest]

04/24/2020:
BW:177.6
–
Mid Shin Block Pull (no belt):
365×4
375×4
385×4
365×4 x 3 sets
–
RDL:
225×10
240×10
250×10
235×10
–
Close Grip Bench:
215×4
222.5×4
230×4
217.5×4 x 3 sets
–
Blast Strap Skull Crusher:
BW x 10 x 6 sets [30s rest]
–
Neck Extensions:
20 x 25,15,10 [30s rest]

04/25/2020:
BW:176.0
–
Assault Bike:
LISS x 33’20” (11.8 miles)
–
Hanging Leg Raise:
BW x 5 x 6 sets [30s rest]
–
Dead Stop Chinup:
BW x 5 x 6 sets [30s rest]
–
Single Arm DB Row:
50 x 10 x 6 sets [30s rest]
–
DB Bicep Curl:
25’s x 10 x 3 sets; x 8 x 3 sets [30s rest]

Training Log 04/12/2020 – 04/18/2020

Weekly Miles Walked: 41.5 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 530.75 Miles [Goal:1500]

04/12/2020
BW:176.6
–
Assault Bike:
LISS x 30 minutes [10.4 miles]
–
Hollow Body Hold:
30s x 5 sets [30s rest]
–
45 Degree Oblique Crunch:
BW x 10 x 3 sets [30s rest]
–
Banded Woodchop:
Green x 20 x 3 sets [30s rest]

04/13/2020
BW:176.4
–
Comp Squat:
315×5
365×1
395×1
315×5 x 4 sets
–
Comp Press:
125×5
155×1
125×5 x 4 sets
–
Pendlay Row:
165×10
170×10
175×10
165×10
–
Calf Raise:
BW x 50,30,30,30,30,30 [30s rest]
–
DB Bicep Curl:
22.5’s x 10 x 6 sets [30s rest]

04/14/2020
BW:177.6
–
Comp Deadlift:
330×5
385×1
410×1
330×5 x 4 sets
–
Comp Bench:
205×5
240×1
255×1
205×5 x 4 sets
–
Tempo Squat (no belt):
165×10
175×10
185×10
175×10
–
Skull Crusher:
45×15 x 3 sets; x 12 x 3 sets [30s rest]
–
Neck Extensions:
20 x 25,15,10 [30s rest]

04/15/2020
BW:177.2
–
Assault Bike:
LISS x 33’20” (11.6 Miles)
–
Ab Wheel:
Knees x 10 x 6 sets [30s rest]
–
Chest Supported Row:
45’s x 10 x 6 sets [30s rest]
–
Banded Woodchop:
Green x 25 x 4 sets [30s rest]
–
Barbell Bicep Curl:
53lb x 10 x 6 sets [30s rest]

04/16/2020
BW:180.0
–
Squat (no belt):
325×4
335×4
345×4
325×4 x 3 sets
–
Slingshot Bench:
255×4
265×4
275×4
260×4 x 3 sets
–
Close Grip Incline Bench:
130×10
135×10
140×10
132.5×10
–
Single Leg Calf Raise:
BW x 15 x 6 sets [30s rest]

04/17/2020
BW:177.2
–
Mid Shin Block Pull (w/ belt):
360×4
370×4
380×4
360×4 x 3 sets
–
Romanian Deadlift:
225×10
235×10
245×10
232.5×10
–
Close Grip Bench:
215×4
222.5×4
230×4
217.5×4 x 3 sets
–
Banded Tricep Pushdown:
Red x 50; 25 x 5 sets [30s rest]
–
Neck Extensions:
20 x 25,15,10 [30s rest]
–
I did the RDL’s after the block pulls (instead of after benching) because the bar was already loaded and I didn’t want to change shoes twice. Laziness all around. Lol

04/18/2020
BW:177.2
–
Assault Bike:
LISS x 33’20” (11.5 miles)
–
Hanging Leg Raise:
BW x 5 x 6 sets [30s rest]
–
Dead Stop Chin Up:
BW x 5 x 6 sets [30s rest]
–
Dumbbell Row:
50s x 10 x 3 sets; x 8 x 3 sets [30s rest]
–
Dumbbell Bicep Curl:
25’s x 8 x 6 sets [30s rest]

Training Log 04/05/2020 – 04/11/2020

Weekly Miles Walked: 42 Miles [Goal 28+]
Cumulative 2020 Miles Walked to Date: 489.25 Miles [Goal:1500]

04/05/2020
BW:175.4
–
REST – Other than Daily Walking

04/06/2020
BW:178.0
–
Comp Squat:
340×5
350×5
360×5
–
Comp Press:
135×5
140×5
145×5
–
Pendlay Row:
150×10
160×10
170×10
–
Calf Raise:
BW x 50,30,30,30,30
–
Barbell Bicep Curl:
45×15
55×15
65×10 x 3 sets

04/07/2020
BW:176.2
–
Comp Deadlift:
355×5
365×5
375×5…Maybe a PR
–
Comp Bench:
230×5
235×5
242.5×5
–
3-0-3 Squat (no belt):
150×10
165×10
180×10
–
Inverted Skull Crusher:
BW x 25,15,15,15,15
–
Neck Extensions:
20 x 25,15,10

04/08/2020
BW:176.6
–
Assault Bike:
LISS x 30min (10.5 miles)
–
Ab Wheel:
Knees x 10 x 6 sets
–
Dumbbell Chest Supported Row:
40’s x 10 x 6 sets
–
Dumbbell Bicep Curl:
22.5’s x 10,10,10,10,9,8

04/09/2020
BW:176.8
–
Squat (no belt):
325×4
335×4
345×4
–
Slingshot Bench Press:
260×4
270×4
280×4
–
Close Grip Incline Bench Press:
130×10
140×10
145×10
–
Calf Raise:
DL x 25 x 4 sets; SL x 10 x 3 sets

04/10/2020
BW:177.6
–
Mid Shin Block Pull (no belt):
360×4
370×4
380×4
–
Close Grip Bench w/ Pause (no belt):
210×4
220×4
230×4
–
Romanian Deadlift (no belt):
195×10
210×10
225×10
–
Banded Tricep Pushdown:
Red x 30 x 5 sets
–
Neck Extensions:
20 x 25,15,10

04/11/2020
BW:176.6
–
Assault Bike:
LISS x 30 minutes (10.3 miles)
–
Hanging Abs:
Toe To Bar x 5,5,5
Knee Raise x 5,5,5
[30s rest]
–
Dead Stop Chinups:
BW x 5 x 6 sets
[30s rest]
–
Single Arm Dumbbell Row:
50 x 8 x 6 sets
[30s rest]
–
Barbell Bicep Curl:
50 x 10 x 6 sets
[30s rest]