Sunday 09/12/2021
BW:180.6
–
Blast Strap Inverted Row x 10 x 10 [30s rest]
Blast Strap Plank x 30s x 5 sets [30s rest]
Copenhagen Plank x 15s x 5 sets [30s rest]
Assault Bike x 50min LISS – 16.1 Miles
Monday 09/13/2021
BW: 181.8
–
Deadlift:
365×1
275×4 x 5 sets
–
Bench Press:
255×1
275×1
205×3 x 8 sets
–
Pushups x 10 x 10 [30s rest]
BB Bicep: 45 x 10 x 7 sets
Tuesday 09/14/2021
BW: 180.8
–
High Bar Squat:
350×1
365×1
275×4 x 5 sets
–
Press:
155×1
170×1
135×3 x 8 sets
–
45 Degree Back Raise:
25lb x 10 x 5 sets
–
3-Way Shoulder Raise: 15’s x 8 x 4 sets
Wednesday 09/15/2021
BW:182.0
–
Assault Bike x 30min – 9.9 Miles [5min LISS; 30s/90s x 10 reps; 5min LISS]
Ab Wheel x 10 x 10 sets [30s]
Pullups: BW x5x5; x4x5; Green Assisted x 10,10,8,7,5
45 Degree Side Bend x 10 x 5 sets
DB Bicep 10’s x 10 x 10 sets [30s]
Incline Treadmill x 22.5min @ 4.0mph/5% Grade
Thursday 09/16/2021
BW:181.2
–
Pause (Below Knee) Deadlift:
330×1
250×4 x 5 sets
–
Close Grip Bench:
255×1
205×3 x 8 sets
–
RFESS x 10r x 5 sets
3-Way Shoulder Raise: 10’s x 12 x 5 sets
Friday 09/17/2021
BW: 182.2
–
Knee Raise x10x5; x5x5 [60s rest]
Single Arm DB Row: 65x10x5; x5x5 [60s rest]
DB Side Bend: 55×15 x 3 sets
Assault Bike x 30min LISS – 10.1 Miles
Saturday 09/18/2021
BW:182.0
–
2ct Pause Squat:
335×1
355×1
265×4 x 5 sets
–
Low Incline Bench:
230×1
185×3 x 8 sets
–
Dips x10x6; x5x3
BB Bicep: 33x15x5; x10x5