10/21/19
BW: 172.8
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Squat:
235 x 7 x 10 sets [2.5 min rest]
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Bench:
182.5 x 5 x 9 sets [2.5 min rest]
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Sit-Ups:
BW x 10 x 5 sets [30s rest]
*specificity is weird. Despite the fact that I already train abs 2x per week using commonly accepted “better” ab exercises (ab wheel/hanging knee raise), the last set of 10 had my abs on fire. I think I’ll keep these in on Monday’s to see what happens.
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No triceps. I could tell from bench that I’m carrying some fatigue in my triceps and front delts. I don’t want to reduce bench frequency to 2x per week, so I’m reducing volume elsewhere.
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Assault Bike LISS x 12:30 (4.2 miles)
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10/22/19
BW: 173.2
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Deadlift:
262.5 x 7 x 10 sets [2.5 min rest]
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Chin-ups:
BW x 16,5,5,5,5,5,5 [1 min rest]
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Multi-Grip Bicep Curls:
60 x 15,8,8,8,8,8,8 [1 min rest]
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Assault Bike LISS x 12:30 (4.2 miles)
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10/23/19
BW: 174.0
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Bench:
172.5 x 7 x 10 sets [2.5 min rest]
*good session
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Hanging Knee Raise:
BW x 20,8,8,8,8,8 [1 min rest]
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Band Straight Arm Lat Pull:
Red x 50,25,25 [1 min rest]
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Assault Bike LISS x 12:30 (4.2 miles)
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10/24/19
BW: 174.4
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Squat:
252.5 x 5 x 10 sets [2.5 min rest]
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SL Calf Raise:
BW x 15 x 8 sets
–(Supersetted With)–
Strict BB Bicep Curl:
45 x 12 x 7 sets
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Neck Extensions:
20 x 20,15,10 [60s rest]
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Assault Bike LISS x 12:30 (4.3 miles)
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10/25/19 – Had to get all of this done in an hour due to a morning meeting. I”ll bench tomorrow.
BW:172.8
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Deadlift:
282.5 x 5 x 10 sets [2 – 2.5 min rest]
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DB Row:
75 x 10 x 3 sets; x 8 x 5 sets [45 – 60s rest]
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Assault Bike LISS (4.1 miles)
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10/26/19
BW: 172.6
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Bench:
185 x 5 x 10 sets [2.5 min rest]
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Blast Strap “Ab Wheel”:
BW x 20,15,10,10,10,10,10,10 [60s rest]
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Plate Hammer Curl:
25 x 30,25,20,15,10 [30s rest]
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Banded Tricep Pushdown:
Red x 30,25,20,15,10 [30s rest]
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BB Shrug:
45 x 30,25,20,15,10 [30s rest]
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Assault Bike LISS x 12:30 (4.2 miles)
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