danki's Cluster F$#* Log

[danki]

2/9
1)Deadlift (405) 15x1
2)DB bench (100s) 3x8
3)Pull-through (140) 50 reps AFAP
4)Leg ext. (160) 3x10
5)DB curls (25s) 3x10

[danki]

2/11

1)Squat with pause (315) 8x2
2)Pullup BW 15x1
3)Rolling tricep ext - 4x6 (45-65)
4)Pushup 50 reps AFAP
5)Reverse lunge 1x40
6)Calves

[danki]

2/13

1)Deadlift (405) 4x2
2)1-leg deadlift (35-70) 3x8
3)DB bench (105s) 4x5
4)1-arm rows (30lbs) 50 reps AFAP
5)DB highpulls - up to 50lbs x 8
5)Lying leg curl (85) 4x10
6)Leg ext (160) 4x10
7)Curls (25s) 4x10

[danki]

2/14

1)Squat with pause (315) 4x4
2)DB bench (105s) 4x6
3)Rolling tricep ext. (45s) x10, (55s) x10
4)Leg ext. (190) 2x10, (160) 2x13
5)Pushup 5x10
6)Calves and 1-leg calves

[danki]

2/15
1)Deadlift (405) 5, 3, 2
2)Pullups (BW) 8x2
3)DB muscle high-pull (45s) 4x6-8
4)Lying leg curl (100) x 100, ~85 x 2x12
5)Rev lunge 3x15
6)DB cheat curls (35-40s) x 6-10
7)cable 1 arm curls

[danki]

2/16
1)DB bench (105s) 8,7,6,5
2)DB rolling tricep ext (60s) 2x6
3)Skull crushers (80) 2x10
4)Reverse lunge 2x30 AFAP
5)Leg ext (205) x 10, (130) x 2 x 15
6)Chest press machine (50) 3x20
7)calves

[danki]

2/17
1)DB bench (105) 8,7,6,5
2)Rolling triceps (60s) 2x7
3)Skull crushers (80) 2x10
4)Reverse lunge 2x30
4)Leg ext. (205) x 10, (130) 3x15
5)Calves

[danki]

2/18
1)Deadlift (405) 1x8
2)Pullups 5x3
3)Leg curl (105? x 8) 80 x 3x10
4)curls and cable curls
5)1-leg press 40 reps AFAP

[danki]

2/19
1)DB bench (105s) 10,9
2)BB deadstop skull crushers - up to 95 x 3x5
3)Leg ext.
130 x 15
145? x 15
145x15
130x15
4)Reverse lunge 2x20

[danki]

2/22
1)Deadlift (425) 5x1
2)Pullup (BW) 5,4,3,2,1
3)T-bar row - (125) 3x5, (75) 2x10
4)Lying leg curl (110) 4x7
5)Curls
6)stepups

[danki]

2/23
1)DB high incline (70s) 3x5
2)BB deadstop skull crushers (95) 4x5
3)Leg ext. (190) 3x12, 1-leg (40) 1x20
4)Reverse lunge 3x10
5)1-leg press
no weight x 20
10/side x 20

[danki]

Forgot to write down past two workouts.

-Deadlift (425) 5,3,2

-DB high incline (70s) 3x7

-Pullup 8x6

[danki]

2/28

1)Deadlift - up to 495x1 (NEW PR)
2)Pullups - 6x2 low rest ~ 10-15 secs
3)DB muscle high-pulls - up to 50 x 5
4)Lying leg curl with pause - up to 140 x 6
5)Cheat curls - up to 50s x 5
6a)1-leg deadlift BW x 6
6b)plate farmers walk
6c) rope row (130) x 10

[danki]

2/29
1)DB high incline (80s) x 4 (70s) x 8,6
2)BB skull crusher - up to (115) 2x5
3a)Stepup 4x7
3b)Pushups 20,20,15,15
4)Leg ext. - up to 190 x 10
-one leg - up to 70x15
5)Bike 5:00 raising or lowering intensity by 2 every 30 sec. (14-18)

[danki]

3/1
1a)1-leg deadlifts 5x5 - up to 35/35
1b)Pull-up holds 5x ~10-15 secs
2)DB muscle high pulls (40s) - 60 reps in 5 mins
3)Lying leg curls (140) 2x6, (100) 2x10
4)DB curls (30s) - 50 reps in 5 mins

[danki]

3/3
1)DB high incline (80s) 4x4
2)BB skull crushers (115) 4x5
3)Leg ext. (140?) x 20
4)1-leg ext. (85) x 15
5)BB shoulder press (95) 30 reps RP
6)Bike (level 9-12) 5:00

[danki]

3/4
1)Deadlift (455) 6x1
2)T-bar row (70) 4x10
3)DB curls (30s) 3x10
4)Lying leg curls (140) 2x8
5)Seated 1-leg curls (70) 2x8
6)Bike (level 12-14) 5:00

[danki]

***didn't write down past 2 workouts

3/8
1)DB bench (110s) 5x4
2)Standing DB Press - up to 40s x 10, 5,5
3)1-leg extensions - up to (70)x20,15
----
circuit 5 rounds
-Stepup x 6/leg
-Pushup x 12
-jump rope 30 sec
-reverse lunge x 6/leg

[danki]

3/10

1)Deadlift (455) 3,2,1
2a)T-bar row - up to 140 x 60, 105x2x12
2b)1-leg deadlift - 5x7
3)seated 1-leg curls - up to 100x5 w/pause
4)DB curls (15s) 4x12

[danki]

3/11
1)DB bench (110s) 8,5
2a)Standing DB shoulder press (40s) 4x10
2b)1-leg hack squats
3a)Bike sprint (16-18) 4x30 sec
3b)Pushup 4x10
4)leg ext.

[danki]

3/14
1)Speed deadlifts - (415) 8x1
2a)Pullup holds 4x10-15 sec
2b)t-bar row (95) 4x10
3)Seated 1-leg curl (70) 4x10
4)DB bicep curl (17.5s) 4x10
5)Bike sprint (level 16) 4x60 sec

[danki]

3/15

1)BB skull crushers
115 x 3
135 x 3
115 x 5

2)Squat with 5-10 sec pause - up to 275 x 3 x1
3a)Reverse deficit lunge - up to 95x8
3b)Standing db press - up to (55s) x 10

4)1-leg extensions (60lbs) 3x15
5)DB bench (70s) 18,9

[danki]

3/18
1a)Deadlift - up to 465x2x2
1b)Reverse lunge (BW) x 5

2a)DB deadstop row - up to 120s x 2 x 4
2b)DB high pull - up to 55 x 2x6

3)Lying 1-leg curls - up to 65 x 2x5
4)Incilne curls - up to 20s x8
5)More curls

[danki]

3/20
1a)DB bench (70s or 75s?) 4x13
1b)Low cadence bike (~60 rpm) level 12-17 for 1 mile (about 2:30-3:00)

2a)DB standing press (40s) 2x10
2b)Tubing press (blue) 2x10

3)Peck deck 2x10
4)triceps 2x10

[danki]

3/22

1a)Deadlift - (435) 4,3,2,2,2
1b)Deficit reverse lunge 5x6

2a)Curls and cheat curls, up to 40s x 8
2b)band pull-apart
2c)HS 1-arm pulldowns with pause - up to 95 x 5

3a)pull-throughs
3b)Glute bridge

4)1-leg deadlifts

[danki]

3/24

1a)Paused squats - up to 275
1b)stepups

2)DB standing press - up to 60s x 2x5

3)DB bench (75s) 15,15,10

4)Bike (15-18) 4 x 1:30

[danki]

3/25

1a)Deadlift (365) 5-4-3-2-1, 4, 3, 2, 1
1b)Step-downs 5x5

2)BB muscle high pull - up to 235 x 5
3)DB muscle high pull - 40s 3x10

4)lying 1-leg curls - up to 60 x 7
5)lying leg curls - 90-105 x7-10, followed by 10-15 pump reps

6a)farmers
6b)Rows

[danki]

3/26

1a)Bike (level 10-15) 5:00 @ 60 RPM
1b)Curls/triceps

[danki]

3/27
1)DB bench (90s) x 14
2a)RFESS 5 sets either BWx10 or BWx5 w/pause
2b)DB press (50s) 5x8

[danki]

3/28

1a)Deadlift - singles up to 475 x 3x1
1b)Deficit revese lunge, sets of 5

2)HS row with pause - up to 120 x 3, no pause 45 x 13

Circuit for 15:00
Stepup x 8
Curls x 8
Farmers walk