Sunday 10/03/2021
BW:181.8
–
Incline Treadmill x 30min
Assault Bike x 30min
–
Chinup x 5 x 10
Calf Raise x 20 x 10
Knee Raise x 10 x 5; x 5 x 5
Side Hold x 30s x 10
Monday 10/04/2021
BW: 184.4
–
Deadlift:
285x5x5
340×1
360×1
380×1
–
Bench:
215x3x8
245×1
260×1
270×1
–
Pushups x 25,10,15,10,5 [30s]
Biceps x 33lb x 25,15,15,10,10
Tuesday 10/05/2021
BW: 182.2
–
High Bar Squat:
262.5x5x5
300×1
325×1
350×1
–
Press:
140x3x8
160×1
175×1
–
Back Raise x BW x 20 x 5 sets
Band Pullaparts x Mini x 20 x 5
Band Tricep x Average x 20 x 5
Wednesday 10/06/2021
BW:182.6
–
Incline Treadmill x 30min
Assault Bike x 30min
–
Band (Average) Assisted Pullup x 15,10,8,5,5; BW x 5,5 [30s]
Ab Wheel x 30,20,15,15,10,10 [30s]
Situps x 10,5,5,5,5,5,8,7 [30s]
Thursday 10/07/2021
BW:182.4
–
Pause (@ Knee) Deadlift:
260x5x5
315×1
330×1
345×1
–
Close Grip Bench:
215x3x8
240×1
255×1
270×1
–
RFESS x BW x 15 x 5 sets
3-Way Shoulder Raise x 10’s x 7 x 5 sets
Biceps x 45lb x 10 x 5 sets
Friday 10/08/2021
BW:182.0
–
Incline Treadmill x 30min
Assault Bike x 22.5min
–
Knee Raise x 15,10,5,5,5,5,5
Barbell Row x 15reps x 35lb, 55lb, 75lb, 95lb, 95lb, 95lb, 75lb, 55lb, 35lb
Side Plank x 45s x 3 sets [15s rest]
Pushups x 25,15,10 [30s rest]
SA DB Row x 65lb x 10 x 3 sets
Saturday 10/09/2021
BW:182.2
–
High Bar Pause Squat:
262.5x5x5
300×1
330×1
350×1
–
Low Incline Bench:
195x3x8
220×1
245×1
–
Dips x 20,15,15,15,10
DB Bicep x 15’s x 20,20,15,15,10
Back Raise x BW x 10 x 10