11/14/2021
BW:180.0
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Rest Day
11/15/2021
BW: 181.8
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High Bar Squat: 245×4 x 7
Comp Bench: 190×4 x 7
RDL: 215×8 x 3
Pullup: BW x 18,10,7,5,5
11/16/2021
BW: 180.6
–
Trap Bar DL: 260×6 x 5
Press: 125×4 x 7
Dumbbell Bench Press: 75’s x 8 x 3
Dumbbell Single Arm Row: 75 x 12 x 3
11/17/2021
BW:180.2
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Assault Bike LISS x 30min [9.9 Miles]
Feet Up Side Plank x 45s x 3; Ab wheel x 20,20,15,15,10; Situps x 10 x 5
DB Bicep Curl 15’s x 10 x 5; Banded Reverse Curl x 10 x 5; Band Pushdown x 25 x 4
Neck Extensions 20lb x 20,20,15
Calf Raise x 25 x 6
11/18/2021
BW:180.6
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Comp Deadlift: 280×4 x 7
Close Grip Incline Bench: 145×6 x 5
Barbell Lunge: 95×8 x 3
Neutral Grip Chinup: BWx20,10,8,7,5
11/19/2021
BW: 180.2
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SSB Squat: 240×6 x 5
Wide Grip Bench: 185×6 x 5
BTN Press: 90×8 x 3
Pendlay Row: 135×8 x 3
11/20/2021
BW:180.0
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Assault Bike HIIT x 30min [5min WU; 20/100×4; 15/105×3; 10/110×3; 5min CD]
Knee Raise x 25,20,15,10,5; 45 Degree Side Bend x 10 x 5
Barbell Bicep 33×25 x 4; Reverse 33×10 x 3
SL Calf Raise x 15 x 5
Neck Extensions 20×30,20,10