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6/28/22

Smith/BB OHP
135x12
140x12
145x12
150x12
(2.5 min)

Pull-Ups

6/26/22

Barbell Back Squat
330 for 3x8
(4 min rest)

Leg Press
380 for 2x15
(3 min rest)

6/25/22

Flat Dumbbell Bench Press
100lbs for 3x12
(3 min)

Incline Barbell Bench
145x10
150x10
155x10

6/24/22

Pendlay Row
205 for 4x5

Chest-Supported T-Bar Row
3x12

Overhand Lat Pulldown
140x12

6/22/22

Barbell Row
275 for 3x6
(3 min)

Barbell Shrug
335 for 3x10,12,15

T-Bar Row

6/20/22

Barbell Back Squat
325 for 3x8
(4 min rest)

Leg Press
380 for 2x15
(3 min rest)

6/18/22

Flat Dumbbell Bench Press
100lbs for 3x12

Incline Barbell Bench
165x10
Dropset to 135x4
(3 min)

6/16/22

DL
440 for 1x5
365 for 1x10
(4 min rest)
(Both sets felt heavier than usual)

BB RDL
315 for 2x10

6/15/22

Seated Smith OHP
155x12
160x10
165x8
170x8
(3 min rest)

Neutral Grip Shoulder Press Machine

6/13/22

Barbell Back Squat
325 for 3x8

Leg Press
370x15
375x15
380x15

6/12/22

Barbell Row
275 for 3x6
(3 min)

T-Bar Row
135x15
180x15
180x

6/11/22

Flat DB Bench
100’s for 4x10,10,10,15
(3 min rest)

Incline Barbell Bench
135x15
140x12
145x12

6/10/22

DL
440x6
315x
I planned on 440 for 2x6 but felt something s little weird in my upper back on my heavy set si back down to 315
(4 min rest)

BB RDL
315 for 2x8,12

I’ve been completely off any extra “supplements” for a while now. Plan on staying off for good. Still very satisfied with how I’m looking and performance in the gym

6/9/22

Flat DB Bench
3x12...

6/7/22

Barbell Row
265x8 (6-8 rep range)
210x10 (10-12 rep range)
(3 min rest)

Flat BB Bench
235 for 4x8
(3 min rest)

6/5/22

Incline Barbell Bench
185 for 4x8
(3 min rest)

Seated Barbell Overhead Press
135 for 4x6
(2-2.5 min rest)
Haven’t done these in so long and it was the overhead press station with a...

6/4/22

Deadlift
435x10 - all time PR
345 for 2x10

Leg Press
(10-15 rep range)
360 for 3x10,10,12

6/3/22

Flat Neutral Grip Dumbbell Bench
95’s for 4x8,10,10,15
(3 min rest)

Standing BB OHP
115 for 3x8
(3 min rest)

5/30/22

Pull-Ups
4x6 body weight
(1 min.)

Chin-Ups
4x6 body weight
(1 min.)

5/30/22

BB Back Squat
320 for 3x10
(4 min rest)

DB RDL
135 for 2x10
(3 min rest)