Sunday 09/26/2021
BW:181.0
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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
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Deadlift:
315×1
350×1
375×1
280×5 x 5 sets
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Bench:
245×1
265×1
212.5×3 x 8 sets
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Pushups x 10 x 10 sets
Plate Hammer Curl: 45x10x5; 25x10x5
Tuesday 09/28/2021
BW:182.0
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High Bar Squat:
280x5x5
325×1
350×1
375×1
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Press:
137.5x3x8
160×1
172.5×1
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Back Raise: 25lb x 12r x 6 sets
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3-Way Shoulder Raise: 15’s x 5 x 5 sets
Wednesday 09/29/2021
BW: N/A
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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
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CG Bench:
212.5x3x8
225×1
245×1
260×1
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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
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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