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    Saturday - 01-16-21 Barbell Sumo Deadlift -...

    Saturday - 01-16-21

    Barbell Sumo Deadlift - 135.0 lbs - 3 x 9
    Barbell Front Squat - 80.0 lbs - 3 x 9
    Leg Curl - 55.0 lbs - 3 x 9
    Dumbbell Bulgarian Split Squat - 40.0 lbs - 3 x 9
    Dumbbell Calf...
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    Thursday - 01-14-21 Barbell Pendlay Row -...

    Thursday - 01-14-21

    Barbell Pendlay Row - 105.0 lbs - 3 x 9
    Barbell Shrug - 105.0 lbs - 3 x 9
    Barbell Curl - 65.0 lbs - 3 x 9
    Barbell Behind Back Raise - 65.0 lbs - 3 x 9
    Standing Dumbbell...
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    Monday - 01-11-21 Barbell Bench Press - 135.0...

    Monday - 01-11-21

    Barbell Bench Press - 135.0 lbs - 3 x 9
    Barbell Decline Bench Press - 80.0 lbs - 3 x 9
    Barbell Behind Neck Press - 65.0 lbs - 3 x 9
    Barbell Decline Triceps Extension - 65.0...
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    Friday - 01-08-21 Barbell Squat - 145.0 lbs -...

    Friday - 01-08-21

    Barbell Squat - 145.0 lbs - 3 x 6
    Leg Curl - 60.0 lbs - 3 x 6
    Dumbbell Bulgarian Split Squat - 42.5 lbs - 3 x 6
    Dumbbell Calf Raise - 42.5 lbs - 1 x 6
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    1,128

    Wednesday - 01-06-21 Barbell Bench Press -...

    Wednesday - 01-06-21

    Barbell Bench Press - 145.0 lbs - 3 x 6
    Barbell Military Press - 75.0 lbs - 3 x 6
    Barbell Incline Bench Press - 95.0 lbs - 3 x 6
    Barbell Decline Triceps Extension - 70.0...
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    Monday - 01-04-21 Trap Bar Deadlift With Shrug...

    Monday - 01-04-21

    Trap Bar Deadlift With Shrug - 145.0 lbs - 3 x 6
    Barbell Pendlay Row - 115.0 lbs - 3 x 6
    Dumbbell Kroc Row - 85.0 lbs (42.5 lbs each arm) - 3 x 6
    Dumbbell Incline Curl - 60.0...
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    1,128

    Wednesday - 12-30-20 Barbell Squat - Compound...

    Wednesday - 12-30-20

    Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
    125.0 lbs - 3 x 10

    Barbell Bench Press - Compound - Push - (4) - Pectoralis...
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    1,128

    Trap Bar Deadlift - Compound - Pull - (5) -...

    Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
    125.0 lbs - 3 x 10

    Trap Bar Shrug - Isolated - Pull - (3) - Trapezius (Upper),...
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    Barbell Squat - Compound - Push - (4) -...

    Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
    130.0 lbs - 3 x 10

    Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal),...
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    1,128

    Monday - 12-21-20 Trap Bar Deadlift - Compound...

    Monday - 12-21-20

    Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
    130.0 lbs - 3 x 10

    Trap Bar Shrug - Isolated - Pull - (3) -...
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    19
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    1,128

    Thursday - 12-17-20 Barbell Squat - Compound -...

    Thursday - 12-17-20

    Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
    127.5 lbs - 3 x 10

    Barbell Bench Press - Compound - Push - (4) - Pectoralis...
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    19
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    1,128

    Monday - 12-14-20 Trap Bar Deadlift - Compound...

    Monday - 12-14-20

    Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
    127.5 lbs - 3 x 10

    Trap Bar Shrug With 3 Second Hold -...
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    19
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    1,128

    Friday 12-11-20 Trap Bar Deadlift - Compound -...

    Friday 12-11-20

    Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
    125.0 lbs - 3 x 10

    Trap Bar Shrug With 3 Second Hold - Isolated...
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    19
    Views
    1,128

    Monday - 12-07-20 Barbell Squat - Compound -...

    Monday - 12-07-20

    Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
    125.0 lbs - 3 x 10

    Barbell Bench Press - Compound - Push - (4) - Pectoralis Major...
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    19
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    1,128

    Friday - 12-04-20 Trap Bar Deadlift - Compound...

    Friday - 12-04-20

    Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
    122.5 lbs - 3 x 10

    Trap Bar Shrug With 5 Second Hold -...
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    19
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    1,128

    Monday - 11-30-20 Barbell Squat - Compound -...

    Monday - 11-30-20

    Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
    122.5 lbs - 3 x 10

    Dumbbell Bench Press - Compound - Push - (4) - Pectoralis...
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    19
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    1,128

    Friday - Legs Dumbbell Overhead Swing -...

    Friday - Legs

    Dumbbell Overhead Swing - Compound - Pull - Warm Up
    50.0 lbs - 1 x 10

    Barbell Hip Thrust - Isolated - Push - (2) - Gluteus Maximus, Quadriceps - Warm Up
    50.0 lbs - 1 x 25
    ...
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    Wednesday - Back and Biceps Barbell Twist -...

    Wednesday - Back and Biceps

    Barbell Twist - Compound - Push - warmup
    15.0 lbs - 5 minutes

    Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower),...
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    I was trying to do cardio on off days but found...

    I was trying to do cardio on off days but found myself unable to recover good.

    So now I just do limited plyometric/crossfit stuff as warmups on workout days.

    Dumbbell Renegade Row on chest and...
  • Leg Extensions are pretty hard on the knees, so...

    Leg Extensions are pretty hard on the knees, so for that reason I no longer do them. My knees kept popping everytime I did them. I cut the range of motion just a bit in order to avoid the pop and...
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