-
9/24/20, 8:00pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
185x5
225x3
255x2
280x5 (b)
280x5 (b)
280x5 (b)
Was supposed to do 285 but forgot to add one of the 5lb plates…and did not realize it until after all sets were done. Durr. Squats heavy.
[u]Bench Press[/u]:
45x10
45x10
95x5
95x5
125x5
145x3
165x2
182.5x5
182.5x5
182.5x5
Bench heavy.
[u]Deadlift[/u]:
135x5
135x5
185x5
225x5
265x3
295x2
325x5
Deadlifts alright.
[u]Chin Ups[/u]:
Jackknife chin ups (bar at squat rack position): BW:2,2
Chins:
BWx7
BWx7
BWx6.5
Chins heavy.
-
10/8/20, 5:30pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
165x5
195x3
225x2
255x5 (b)
255x5 (b)
255x5 (b)
Squats good.
[u]Bench Press[/u]:
45x10
45x10
95x5
95x5
115x5
135x3
155x2
175x5
175x5
175x5
Bench heavy.
[u]Chin Ups[/u]:
Jackknife chin ups (bar at squat rack position): BW:3,3
Chins:
BWx5
BWx5
BWx5
Chins heavy.
-
10/9/20 - cardios
[u]Walking[/u]
Walked outside for 43 minutes (some incline).
-
10/11/20, 8:00pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
175x5
205x3
235x2
265x5 (b)
265x5 (b)
265x5 (b)
Squats good.
[u]Standing OHP[/u]:
45x10
45x10
65x5
65x5
85x3
100x2
115x5
115x5
115x5
Presses alright.
[u]Pull-ups[/u]:
Jackknife pull ups (bar at squat rack position): BW:3,3
Pull-ups:
BWx5
BWx5
BWx5
PUs heavy.
-
10/12/20, 7:30pm
[u]Power Cleans[/u]:
45x5 (hc)
45x5 (hc)
65x3
65x3
95x3
95x3
120x2
145x3
145x3
145x3
145x3
145x3
PCs good.
[u]Cycling (Rogue Echo Bike):[/u]
Warmup (5min): Cadence: ~30-40
Sprint/Rest (20s/120s): Cadence: ~80 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~78-80/ ~30-40
Sprint/Rest (20s/120s): Cadence: ~76-78/ ~30-40
Sprint/Rest (20s/120s): Cadence: ~74-78/ ~30-40
Cooldown (5min): Cadence ~30-40
Total:
Distance: 4.19 miles
Time: 16:20
Calories: 85
Average:
Speed: 15 mph
Watts: 84 watts
Cadence: 40
Max:
Speed: 30.5 mph
Watts: 580 watts
Cadence: 82
-
10/13/20, 7:00pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
185x3
215x5
215x5
Light squats.
[u]Bench Press[/u]:
45x10
45x10
95x5
95x5
120x5
140x3
160x2
180x5
180x5
180x4
Bench heavy.
[U]Barbell Curl[/U]:
55x10
55x10
55x10
Kind of hurting my inner right elbow, along with chins.
[u]Back Extension (Roman Chair)[/u]:
BWx10
BWx10
BWx10
-
-
[QUOTE=Filmbuff81;1619291881]Training looking solid.[/QUOTE]
Thanks bro.
-
10/15/20, 6:45pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
175x5
215x3
245x2
275x5 (b)
275x5 (b)
275x5 (b)
Squats heavy but alright.
[u]Standing OHP[/u]:
45x10
45x10
65x5
65x5
90x3
105x2
120x5 (b)
120x5 (b)
120x5 (b)
Presses heavy.
[u]Deadlift[/u]:
135x5
135x5
185x5
225x5
255x3
285x2
315x5
Deadlifts alright.
[u]Chin Ups[/u]:
Jackknife chin ups (bar at squat rack position): BW:3,3
Chins:
BWx6
BWx6
BWx6
Chins heavy.
-
10/20/20, 2:15pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
185x5
225x3
255x2
280x5 (b)
280x5 (b)
280x5 (b)
Squats heavy but alright.
[u]Bench Press[/u]:
45x10
45x10
95x5
95x5
120x5
140x3
160x2
180x5
180x5
180x5
Bench heavy.
[u]Pull-ups[/u]:
Jackknife pull ups (bar at squat rack position): BW:3,3
Pull-ups:
BWx6
BWx6
BWx6
PUs heavy.
[u]Power Cleans[/u]:
45x5 (hc)
45x5 (hc)
65x3
65x3
95x3
95x3
125x2
150x3
150x3
150x3
150x3
150x3
PCs ok.
-
10/22/20, 6:00pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
185x3
225x5
225x5
Light squats.
[u]Standing OHP[/u]:
45x10
45x10
65x5
65x5
90x3
105x2
122.5x5 (b)
122.5x5 (b)
122.5x5 (b)
Presses heavy but alright.
[U]Barbell Curl[/U]:
55x12
55x12
55x12
Cearls.
[u]Back Extension (Roman Chair)[/u]:
BWx12
BWx12
BWx12
-
10/23/20 - cardios
[u]Walking[/u]
Walked outside for 52 minutes (some incline).
-
11/2/20, 4:00pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
185x3
225x2
265x5 (b)
255x5 (b)
255x5 (b)
Squats heavy but alright.
[u]Bench Press[/u]:
45x10
45x10
90x5
90x5
120x5
140x3
160x2
175x5
175x5
175x5
Bench heavy.
[u]Pull-ups[/u]:
Jackknife pull ups (bar at squat rack position): BW:2,2
Pull-ups:
BWx4
BWx4
BWx4
PUs heavy.
-
11/4/20, 5:15pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
175x5
205x3
235x2
265x5 (b)
265x5 (b)
265x5 (b)
Squats heavy but alright.
[u]Standing OHP[/u]:
45x10
45x10
65x5
65x5
85x3
100x2
115x5
115x5
115x5
Presses heavy.
[U]Barbell Curl[/U]:
55x8
55x8
55x8
Cearls.
[u]Back Extension (Roman Chair)[/u]:
BWx10
BWx10
BWx10
-
11/9/20, 6:30pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
175x5
215x3
245x2
270x5 (b)
270x5 (b)
270x5 (b)
Squats heavy but alright.
[u]Bench Press[/u]:
45x10
45x10
95x5
95x5
120x5
140x3
160x2
180x5
180x5
180x5
Bench heavy.
[u]Pull-ups[/u]:
Jackknife pull ups (bar at squat rack position): BW:2,2
Pull-ups:
BWx5
BWx5
BWx5
PUs heavy.
-
11/11/20, 1:20pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
185x3
215x5
215x5
Light squats.
[u]Standing OHP[/u]:
45x10
45x10
65x5
65x5
90x3
105x2
120x5 (b)
120x5 (b)
120x5 (b)
Presses alright.
[U]Barbell Curl[/U]:
55x10
55x10
55x10
Cearls.
[u]Back Extension (Roman Chair)[/u]:
BWx12
BWx12
BWx12
-
11/15/20, 7:30pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
175x5
215x3
245x2
275x5 (b)
275x5 (b)
275x5 (b)
Squats heavy.
[u]Bench Press[/u]:
45x10
45x10
95x5
95x5
125x5
145x3
165x2
182.5x5
182.5x5
182.5x5
Bench heavy.
[u]Pull-ups[/u]:
Jackknife pull ups (bar at squat rack position): BW:3,3
Pull-ups:
BWx6
BWx5.2
BWx4.7
PUs heavy.
-
11/17/20, 6:30pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
190x3
220x5
220x5
Light squats.
[u]Standing OHP[/u]:
45x10
45x10
65x5
65x5
90x3
105x2
122.5x5 (b)
122.5x5 (b)
122.5x5 (b)
Presses heavy but alright.
[U]Barbell Curl[/U]:
25x8 (ez-curl)
25x8 (ez-curl)
55x11
55x11
55x11
Cearls.
[u]Back Extension (Roman Chair)[/u]:
BWx14
BWx14
BWx14
-
11/23/20, 7:00pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
185x3
225x3
255x2
280x3 (b)
280x3 (b)
280x3 (b)
Squats heavy but alright.
[u]Bench Press[/u]:
45x10
45x10
95x5
95x5
125x5
145x3
165x2
185x4
185x4
185x4
Bench heavy.
[u]Pull-ups[/u]:
Jackknife pull ups (bar at squat rack position): BW:3,3
Pull-ups:
BWx6
BWx5.7
BWx5.4
PUs heavy.
-
11/26/20, 6:50pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
185x5
225x3
255x2
280x5 (b)
280x5 (b)
280x5 (b)
Squats heavy.
[u]Bench Press[/u]:
45x10
45x10
95x5
95x5
125x5
145x3
165x2
185x5
185x5
185x5
Bench heavy.
[u]Deadlift[/u]:
135x5
135x5
175x5
215x5
245x3
275x2
305x5
Deadlifts alright.
[u]Chin Ups[/u]:
Jackknife chin ups (bar at squat rack position): BW:3,3
Chins:
BWx6
BWx6
BWx6
Chins heavy.
-
12/13/20, 7:15pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
165x3
190x3
220x2
245x5
245x5
245x5
Squats alright.
[u]Bench Press[/u]:
45x10
45x10
90x5
90x5
115x5
135x3
155x2
170x5
170x5
170x5
Bench alright.
[u]Pull-ups[/u]:
Jackknife pull ups (bar at squat rack position): BW:3,3
Pull-ups:
BWx3
BWx3
BWx3
BWx3
BWx3
PUs alright.
-
12/16/20, 9:15pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
185x3
225x2
255x5 (b)
255x5 (b)
255x5 (b)
Squats alright.
[u]Standing OHP[/u]:
45x10
45x10
65x5
65x5
85x3
105x2
115x5
115x5
115x5
Presses alright.
[U]Barbell Curl[/U]:
55x8
55x8
55x8
Cearls.
[u]Back Extension (Roman Chair)[/u]:
BWx10
BWx10
BWx10
-
12/25/20, 10:30pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
165x5
195x3
225x2
255x5 (b)
255x5 (b)
255x5 (b)
Squats alright.
[u]Bench Press[/u]:
45x10
45x10
95x5
95x5
115x5
135x3
155x2
175x5
175x5
175x5
Bench heavy.
[u]Pull-ups[/u]:
Jackknife pull ups (bar at squat rack position): BW:3,3
Pull-ups:
BWx3
BWx3
BWx3
BWx3
BWx3
PUs heavy.
-
1/1/21, 9:00pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
175x5
205x3
235x2
260x5 (b)
260x5 (b)
260x5 (b)
Squats heavy but alright.
[u]Bench Press[/u]:
45x10
45x10
90x5
90x5
120x5
140x3
160x2
177.5x5
177.5x5
177.5x5
Bench heavy.
[u]Pull-ups[/u]:
Jackknife pull ups (bar at squat rack position): BW:3,3
Pull-ups:
BWx4
BWx4
BWx4
BWx3
PUs heavy.
-
1/5/21, 6:15pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
175x5
205x3
235x2
265x5 (b)
265x5 (b)
265x5 (b)
Squats heavy.
[u]Bench Press[/u]:
45x10
45x10
95x5
95x5
120x5
140x3
160x2
180x5
180x5
180x5
Bench heavy.
[u]Back Extension (Roman Chair)[/u]:
BWx10
BWx10
BWx10
-
1/7/21, 5:45pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
175x5
215x3
245x2
270x5 (b)
270x5 (b)
270x5 (b)
Squats heavy.
[u]Standing OHP[/u]:
45x10
45x10
65x5
65x5
85x3
100x2
115x5
115x5
115x5
Presses ok.
[u]Deadlift[/u]:
135x5
135x5
175x5
205x5
230x3
255x2
280x5
Deadlifts alright.
[u]Chin Ups[/u]:
Jackknife chin ups (bar at squat rack position): BW:3,3
Chins:
BWx4
BWx4
BWx4
BWx4
Chins heavy.
-
1/10/21, 7:05pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
175x5
215x3
245x2
275x5 (b)
275x5 (b)
275x5 (b)
Squats heavy.
[u]Bench Press[/u]:
45x10
45x10
95x5
95x5
120x5
145x3
165x2
182.5x5
182.5x5
182.5x5
Bench heavy.
[u]Pull-ups[/u]:
Jackknife pull ups (bar at squat rack position): BW:3,3
Pull-ups:
BWx4.8
BWx4.7
BWx4.3
PUs heavy.
-
1/12/21, 8:00pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
185x3
220x5
220x5
Light squats.
[u]Standing OHP[/u]:
45x10
45x10
65x5
65x5
90x3
105x2
120x5 (b)
120x5 (b)
120x5 (b)
Presses alright.
[U]Barbell Curl[/U]:
25x9 (ezcul bar)
25x9 (ezcul bar)
55x8
55x8
55x8
Cearls.
[u]Back Extension (Roman Chair)[/u]:
BWx12
BWx12
BWx12
-
1/14/21, 6:30pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
185x5
225x3
255x2
280x5 (b)
280x5 (b)
280x5 (b)
Squats heavy.
[u]Bench Press[/u]:
45x10
45x10
95x5
95x5
125x5
145x3
165x2
185x4
185x4
185x4
Bench heavy.
[u]Deadlift[/u]:
135x5
135x5
175x5
215x5
245x3
275x2
300x5
Deadlifts alright
[u]Chin Ups[/u]:
Jackknife chin ups (bar at squat rack position): BW:3,3
Chins:
BWx5
BWx5
BWx5
Chins heavy.
-
1/17/21, 6:45pm
[u]Squats[/u]:
45x10
45x10
95x8
135x5
135x5
185x5
225x3
255x2
285x5 (b)
285x5 (b)
285x5 (b)
Squats heavy.
[u]Standing OHP[/u]:
45x10
45x10
65x5
65x5
90x3
105x2
122.5x5 (b)
122.5x5 (b)
122.5x5 (b)
Presses heavy.
[u]Pull-ups[/u]:
Jackknife pull ups (bar at squat rack position): BW:3,3
Pull-ups:
BWx5
BWx5
BWx4.8
PUs heavy.