10/10/2021
BW:180.8
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Treadmill x 45min @ 3.0mph/ 7.5-10.0% Grade
Situps x 25,10,10,8,7,5,5,5 [30s rest]
Pushups x 30,20,10,8,7,8,7 [30s rest]
Chinups x 10,5,5,5,5,3,4,3 [30s rest]
10/11/2021
BW: 180.8
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Comp Deadlift:
287.5×5
325×1
355×1
385×1
287.5×5 x 4 sets
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Comp Bench:
220×3
240×1
260×1
275×1
220×3 x 7 sets
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Back Raise x BW x 25,20,15,15,15,15,20 [30s rest]
DB Row: 65 x 10 x 4 sets [30s rest]
BB Bicep: 45 x 8 x 5 sets [30s rest]
10/12/2021
BW:180.8
–
High Bar Squat:
262.5×5 x 5 sets
300×1
330×1
340×1
350×1
–
Comp Press:
140×3 x 8 sets
155×1
165×1
175×1
–
RFESS: 15’s x 8 x 5 sets [30s rest]
Seated DB Press: 15’s x 15,15,10,10,10 [30s rest]
Banded Tricep Pushdown: Average x 20,20,20,10,10 [30s rest]
10/13/2021
BW: 182.0
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Treadmill x 15min @ 3.0mph / 10.0% Grade
Assault Bike x 15min HIIT
Ab Wheel x 35,25,15,10,10 [30s rest]
Pullup x BW x 10,5,5,4,3,3 [30s rest]
Side Plank x 45s x 3 sets; x 30s x 2 sets [15s rest]
Situp x 20,10,10,10,10 [45s rest]
DB RDL: 65’s x 8 x 5 sets [30s rest]
10/14/2021
BW: 181.8
–
Treadmill x 15min @ 3.0mph/10% Grade
–
Pause Deadlift:
262.5×5 x 5 sets
330×1
340×1
350×1
–
Close Grip Bench:
220×3 x 8 sets
245×1
260×1
275×1
–
Back Raise x 25lb x 10 x 5 sets
10/15/2021
BW:181.8
–
Neutral Chinup x 5 x 10 sets
Dips x 10 x 5 sets
Knee Raise x 15,10,8,7,5,5
Situp x 10 x 5 sets
Assault bike x 15min
10/16/2021
BW:181.2
–
REST