Pull ups
25
Band glute bridge
2x20
Nordic ham curl
2x6
Dips
2x12
BB calf raise
135x10
255x8x3
Double kb rows superset with 55s and 45s
3x8
Printable View
Pull ups
25
Band glute bridge
2x20
Nordic ham curl
2x6
Dips
2x12
BB calf raise
135x10
255x8x3
Double kb rows superset with 55s and 45s
3x8
Went on vacation, brought some kettlebells and got a few bodyweight exercisers in but not worth logging. Did my Monday workout a day early.
Paused squats
45x10
90x10
135x5
185x5
225x5
245x3
255x3
265x3
275x3
285x3
OHP
135x5
145x5
165x3x2
Pull ups
20
BB calf raise
165x10
225x8x2
275x5x2
Front squat
45x10
90x10
135x5
185x5
225x5x5
BTN OHP
95x8x3
Pull ups
20
Deadline
135x10x2
225x5x2
315x5
365x5x3
395x1
Stiff leg dl
315x5
335x5
335x8
Pull ups
35
Band glute bridge
3x25
Nordic ham curl
3x5
Dips
1x10
3x3 w/45
Double Kb row
3x8 with 55s & 45s
Double kb snatch with 55s
3x5
Deficit stiff leg dl
135x10
225x5
275x5
315x5
335x5x2
BB calf raise
135x10
245x10x3
Skater squat
2x8 each side with 55#
Front squat
55x10
110x10
135x5
185x5
225x5
245x3
255x3
265x3
275x3
285x3
OHP
135x5
155x3
175x3
135x5
Pull ups
35
Upright row
55x12x3
Pull ups
40
Nordic ham curl
3x6
Dips
3x12
BB calf raise
135x12
255x8x3
Skater squat
55x10x2 each side
Squat
55x10
110x10
135x10
185x5
225x5
255x5
285x5
OHP
135x5
155x3
175x3
175x2
175x1
BB calf raise
175x10
275x8x3
225x12
Pull ups
25
Yesterday
Deadlift
135x10x2
225x5x2
315x5
365x5
385x5x2
385x7
Today
Pull ups
45
Band glute bridge
3x25
Nordic ham curl
3x5
Dips
1x12
1x4 with 45#
2x3 w/45#
Semi-sumo and stiff leg deadlift superset
135x8
225x5
275x5
315x5
BB calf raise
135x12
225x12
315x5x3
225x12
Double kb row superset with 55s and 45s
3x8
Skater squat
55x10x2 each side
Front squat
55x10
110x10X2
135x5
185x5
225x5
275x5
BTN OHP
95x8
105x6x3
Pull ups
25
Upright rows
55x12x3
Pull ups
50
Nordic ham curl
3x5
BB calf raise
185x12
275x8x3
255x10
185x12
Dips
2x12
Squat
55x10
110x10
185x10
225x5
255x5
295x5
OHP
135x5
155x3
175x1
155x5
BB calf raise
185x12
275x10x2
255x10x2
Yesterday:
Deadlift
135x10x2
225x5x2
365x5
405x3x3
Stiff leg Deadlift
315x5
335x5
Today:
Pull ups
40
Band glute bridge
2x20
1x30
Nordic ham curl
3x5
Dips
1x8
2x4, 1x3 +45#
Stiff leg deadlift
135x8x2
225x8
275x8
315x5x3
BB calf raise
135x12
225x12
315x5x3
225x12
Double kb row with 55s and 45s
3x8 each
Front squat
55x10
110x10
135x5
185x5
225x5
255x5
285x5
OHP
135x5
155x5
165x1
175x1x5
Pull ups
30
Upright row
55x10x2
90x5x2
Pull ups
46
Band glute bridge
2x30
Nordic ham curl
2x8
BB calf raise
135x12
245x10x3
Dips
3x12
Squat
55x10
110x10
135x5
185x5
225x5
275x3
295c3
315x1
335x1x2
OHP
135x5
165x1
175x1
185x1x2
BB calf raise
135x12
225x10
315x5x3
275x8
Pull ups
26
Yesterday:
Paused deadlift
135x10x2
225x5x2
275x3
315x1x2
335x3x2 these were tough, paused mid shin
365x3
385x1
Today:
Pull ups
40
Band glute bridge
4x20
Nordic ham curl
3x6
Dips
1x10
3x4 weighted
Double kb snatches w/55s
3x5
Paused deads at mid shin
135x8
225x5
275x5
335x3x3
Single leg double kb deads
3x5 each side with 55s
Double kb rows with 55s and 45s
3x8 superset
Front squat
55x10
110x10
135x5
185x5
225x5
255x3
265x3
275x3
285x3
295x1x3
OHP
135x5
165x1
185x1x3
155x3
BB calf raise
185x10
275x8x3
Pull ups
40
Skater squat
3x8 each side
Pull ups
40
Band glute bridge
2x25
Nordic ham curl
2x5
Dips
3x12
Upright row
55x15x2
90x5x2
Squat
55x10
110x10
135x5
185x5
225x5
255x3
285x3
315x3x3
OHP
135x5
165x2
185x1x5
BB calf raise
135x12
225x18
315x5x2
275x5x2
Pull ups
20
Deadlift
135x10x2
225x5x2
315x5
365x1
405x1
435x1 matches old pr
455x0
385x6
335x3 paused
345x3x2 paused
Pull ups
40
Band glute bridge
3x25
Nordic ham curl
2x5
Dips
1x12
2x5 weighted
Double kb snatch w/55s
3x5
Paused deads
135x8
225x5
275x3
315x3x2
Double kb single leg stiff leg deads w/55s
3x5 each side
Row superset with 185, 55s, 45s,
3x6
Front squat
55x10
110x10
135x5
185x5
225x5
255x3
275x1
295x1
315x1x2
295x3
OHP
135x5
165x2
195x0
135x5x2 BTN push press
Double kb press with 55s
2x8
BB calf raise
135x12
255x10x4
Pull ups
20
Pull ups
40
Nordic ham curl
3x6
Dips
3x12
Double kb row superset
2x12
Double kb squat with 55s
3x10 as a finisher
Squat
55x10
110x10
135x8
225x8
275x8x3
OHP
135x5
155x5x2
Band pull a parts
3x12