Monday 03/04/19
BW:176.0
–
High Bar Squat w/ Belt:
335×1@8
285×7@9…Went conservative with the weight so I added a rep to make up for it.
270×6@8 x 3 sets
–
Press w/ Belt:
165×1@9…Meh
135×6@9
120×6@8 x 3 sets
–
Dumbbell Incline Bench Press:
65’s x 8 x 4 sets
–
Barbell Curl:
60 x 15,12,10,10
–
V-Bar Tricep Pushdown:
100×20,15,15,15
—–
Tuesday 03/05/19
BW:176.6
–
Comp Deadlift w/ Belt:
350×1@7
365×1@8
325×6@9
300×6@8 x 3 sets
–
Comp Bench w/ Belt:
255×1@8
225×6@9
200×6@8 x 3 sets
–
Box Step Up:
45×11 x 4 sets
—–
Wednesday 03/06/19
BW:175.6
–
Assault Bike LISS x 35min (11.5 miles)
–
9min Chins Density Block: 5 reps x 11 sets; 10 reps x 1 set
Ab Wheel: Knees x20,20,20,15,15,10 (60s rest b/t sets)
—–
Thursday 03/07/19
BW:176.8
–
2Ct Pause High Bar w/ Belt:
205×8@6
220×7@7 oops
235×9@8
240×8,9@8
–
Pin Press @ Shoulders:
100×8@6
110×8@7
115×8@8 x 3 sets
–
DB Flat Bench Press:
40’s x 15 x 4 sets
–
DB Curl:
25’s x 10 x 4 sets
–
Reverse Grip Tricep Pushdown:
20 reps @ 60,70,80, and 90lb
–
*Last three exercises were done with very short rest. I was running out of time.
—–
Friday 03/08/19
BW:176.8
–
2ct Pause Deadlift w/ Belt:
215×8@6
230×8@7
245×8@8 x 3 sets
–
2ct Pause Bench w/ Belt:
155×8@6
165×8@7
175×8@8
–
Strict BB Row:
115 x 11 x 4 sets
—–
Saturday 03/09/19
BW:
40 Minute HIIT Session @ Hard HIIT in Evansville.