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    Sun Oct 17th AM Deload Chins: BW+35x8 Lat...

    Sun Oct 17th AM Deload

    Chins: BW+35x8
    Lat Pulldowns: 80x2x15
    Seated Lat Raises: 15x10, 20x2x10
    Cable Curls: 50x2x12
    Core Circuit w/rest b/t reps: 2xV-upsx15, Hip-upsx15, Alternating toe...
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    Wed Oct 13th AM Deload Bench: 135x5, 155x5...

    Wed Oct 13th AM Deload

    Bench: 135x5, 155x5
    Pushups: BWx2x20
    NG Cable Rows: 80x2x20 (second set was hard)
    Defranco 21s: 20x1 set
    BeZercher Circuit: Subbed 45 kb & 20 lb dumbbells for barbell....
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    Sun Oct 10th AM NG Chins: BW+35x10, BW+35x5,...

    Sun Oct 10th AM

    NG Chins: BW+35x10, BW+35x5, BW+35x2x4, BW+35x1x3
    Lat Pulldowns: 2 rounds of rest pause 80x8, 70x6, 60x6
    Seated Mod Arnold Press: 45x3x8
    DB Incl Cleans: 10x3x10
    DB Curls...
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    Fri Oct 8th AM Semi Sumo DL: 255x5 (switched...

    Fri Oct 8th AM

    Semi Sumo DL: 255x5 (switched from conventional to semi-sumo mid-set), 275x3, 305x7 (kind of hard)
    RFESS: Left-->50x10 speed skater style, then 50x10
    Right-->50x10,...
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    Wed Oct 6th PM Bench: 190x5, 205x3, 230x5...

    Wed Oct 6th PM

    Bench: 190x5, 205x3, 230x5
    Alternating 1-arm DB Press: 50x2x12
    Defranco Shoulder Shocker: 25lb front plate raise + 20lbsx8reps for 1st set; 25lb front raise + 15lbsx10 reps on 2nd...
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    Tue Oct 5th PM 1 mile on treadmill @ 1%...

    Tue Oct 5th PM

    1 mile on treadmill @ 1% incline in 6:00
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    Sun Oct 3rd AM NG Chins: BW+35x9, 18 more reps...

    Sun Oct 3rd AM

    NG Chins: BW+35x9, 18 more reps of BW+35. Generally sets of 4
    Chins + Lat Pulldowns (Rest Pause): Chinsx8, Lat Pulldowns: 80x8, 65x6
    Lat Pulldowns: 80x8, 65x6, 55x6
    Modified...
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    Fri Oct 1st Afternoon DL: 250x6, 265x4, 290x8...

    Fri Oct 1st Afternoon

    DL: 250x6, 265x4, 290x8 (first two sets semi-sumo. Last set regular. I definitely shifting to the left, my stronger leg, on lift-off. Tried to go to standard for the last set...
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    Wed Sep 29th AM Bench: 180x6, 200x4, 215x8...

    Wed Sep 29th AM

    Bench: 180x6, 200x4, 215x8
    1-arm Alternating DB Bench: 50x2x10
    J-Pulldowns: 25x12, 30x3x12
    Defranco 3-way Shoulder Shocker: 15x2 tri-sets
    DB Shrugs: 50x30 secs
    Hammer Curl:...
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    Sun Sep 25th AM NG Chins: BW+35x9, BW+35x3x5,...

    Sun Sep 25th AM

    NG Chins: BW+35x9, BW+35x3x5, BW+35x2
    3-sec Eccentric Chins (Rest-Pause): BWx7, BWx2, BWx1
    Standing Modified Arnold Press: 40x3x8
    Blackburns: 2x4-20sec holds
    Cable Curls:...
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    Fri Sep 23rd AM DL: 240x7, 255x5, 275x11...

    Fri Sep 23rd AM

    DL: 240x7, 255x5, 275x11
    Reverse Lunge on Plate: 115x2x12
    Supine Hip Thrust (Legs/Shldrs elevated): BWx3x15
    Med Ball Plank: 3x45 secs
    DB Jumps: 10sx5x5

    Tabata Row: ~1030m in...
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    Wed Sep 22nd AM Bench: 180x7, 190x5, 205x9...

    Wed Sep 22nd AM

    Bench: 180x7, 190x5, 205x9
    Cable Row: 80x3x20
    Rolling LTE: 30x3x10
    DB Curls (subbed for Zottman curls): 35x3x10
    Face Pulls: 40x3x10
    DB Circuit (Front squat, Swing, Unilateral...
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    Sun Sep 19th AM NG Chins: BW+35x9, BW+35x4x4...

    Sun Sep 19th AM

    NG Chins: BW+35x9, BW+35x4x4
    Chins: BWx12 + lots of rest pause sets x1 or 2. At least 20 more reps
    Mod Standing Arnold Press: 40x2x10, 35x1x10
    Blackburns: Got some of the...
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    Fri Sep 17th Afternoon DL: 235x8, 250x6,...

    Fri Sep 17th Afternoon

    DL: 235x8, 250x6, 265x11
    Reverse Lunge on Plate: 115x2x10
    Supine Hip Thrust (Legs/Shldrs elevated): BWx3x12
    Med Ball Plank: 3x30 secs
    DB Jumps: 10sx4x6

    Tabata Row:...
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    Wed Sep 15th Afternoon Bench: 180x8, 190x6,...

    Wed Sep 15th Afternoon

    Bench: 180x8, 190x6, 200x9
    Med Ball Offset Pushups: x8, x6
    Rolling LTE: 30x12, 25x2x12
    Cable Rows: 100x3x12
    Zottman Curls: 25x3x12
    Face Pulls: 35x3x12
    DB Circuit...
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    Sun Sep 12th PM Deload Pullup Day NG Chins:...

    Sun Sep 12th PM

    Deload Pullup Day
    NG Chins: BW+35x1x8 (barely)
    DB NG Standing Press: 50x2x15
    Incl Rear Delt Flyes: 15x3x12
    Empty Barbell Curls: 100 reps across 6 sets
    Ab Circuit x2
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    Fri Sep 10th PM Deload Lower Body DL: 185x5,...

    Fri Sep 10th PM

    Deload Lower Body
    DL: 185x5, 205x5
    DB Jumps: BW+10sx2x6
    Bench Back Extensions: BWx2x12
    Med Ball Twists: 14lb ball x2x10
    2.45 mi in 20 mins on elliptical @ level 10
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    Thu Sep 9th PM Defranco Bicep Builder: 4...

    Thu Sep 9th PM

    Defranco Bicep Builder: 4 tri-sets w/20lbs
    ATG Zero
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    Wed Sep 8th PM Deload Day: DB Bench: 50x2x15...

    Wed Sep 8th PM

    Deload Day:
    DB Bench: 50x2x15
    Bench: 135x5
    Cable Row: 100x2x15, 100x10
    KB Shrugs: 65x2x10
    Circuit: RDL/Row/Hang Clean/Push Press/Squat: Barbellx1x8
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    Mon Sep 6th PM 2 miles on elliptical @ level 5...

    Mon Sep 6th PM

    2 miles on elliptical @ level 5 in 10:04
    Face Pulls: 25x3x10
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