7/29/19
BW:172.6
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Front Squat:
155×5 x 10 sets
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Spoto Press (pinky on rings):
165×5 x 10 sets
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Dumbbell Single Arm Row:
65×12 x 5 sets
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Barbell Bicep Curl:
45×15 x 3 sets
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07/30/19
BW:172.6
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Box RDL (pinky on rings):
200×5 x 10 sets
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Dumbbell Incline Bench Press:
65’x x 10 x 5 sets
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Dumbbell RFESS:
50×10 x 5 sets
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Pullups:
BW x 5 x 10 sets
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Banded Tricep Pushdown:
Blue x 25 x 4 sets
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07/31/19
BW:173.8
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Assault Bike HIIT x 30 minutes:
20s/100s x 5
15s/105s x 5
10s/110s x 5
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Ab Wheel:
Feet x 5,5,5,4,4
*These were tough but I’m strong enough that I think I can build some volume with them.
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BB Shrug:
100×15 x 4 sets
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Single Leg Calf Raise:
BWx10 x 5 sets
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Neck Harness Extensions:
20×20,15,12
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08/01/19
BW:173.2
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SSB Hatfield Squat:
150×10 x 6 sets
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Incline Bench Press (pinky’s on rings):
140×10 x 5 sets
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Dumbbell Double Arm Row:
50’s x 10 x 5 sets
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Back Raise:
BWx12 x 5 sets
*found a way to rig these up using stall mats, the bench, and the bar in the rack. A GHR would be nice, but this worked.
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Dumbbell Bicep Curl:
25’s x 15 x 4 sets
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08/02/19
BW:173.8
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Barbell Hip Thrust:
185×5 x 10 sets
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Mulit-Grip Bench Press (Middle Handle):
150×10 x 5 sets
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Single Leg Box Squats:
BWx10 x 3 sets
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Multi-Grip Pullup (Middle Handle):
BWx10 x 3 sets
*Was able to just set this on top of the rack and do pullups with it. Cool.
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Multi-Grip Lying Tricep Pullover:
45×10 x 3 sets
*The best way I can describe these would be a Paul Dick OH Press while done supine. Surprisingly difficult.
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08/03/19
BW: 173.2
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Assault Bike HIIT x 30 minutes:
20s/100s x 5
15s/105s x 5
10s/110s x 5
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Knee Raise:
BWx8 x 5 sets
*Abs are still sore from the Ab Wheel @ Feet on Wednesday
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Barbell Shrug:
110×15 x 5 sets
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Calf Raise:
BWx25 x 5 sets
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Neck Extensions:
20 x 25,15,12
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Still mostly just messing around and having fun.