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    1/16/2021: Pull Barbell Row: 225 pounds for 3...

    1/16/2021: Pull

    Barbell Row: 225 pounds for 3 sets of 10 reps
    (2 min rest)

    T-Bar Row: 205 pounds for 3 sets of 12 reps (Rope)

    Lat Pulldown (Close Neutral Grip):
    120 pounds for 3 sets of...
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    1/13/2021: Upper Flat Dumbbell Bench Press:...

    1/13/2021: Upper

    Flat Dumbbell Bench Press:
    100’s for 4 sets of 15,12,12,12 reps
    (3 min rest)

    Incline Dumbbell Bench Press: 3 sets of 10 reps with 95 pound dumbbells
    (3 min rest)

    Lat...
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    1/11/20201: Hamstrings, Calves, Abs Barbell...

    1/11/20201: Hamstrings, Calves, Abs

    Barbell Romanian Deadlift
    225 pounds for 3 sets of 10 reps
    (2 min rest)

    Barbell Sumo Deadlift
    385 x 5 reps
    405 x 5 reps
    425 x 5 reps
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    1/10/2021 Flat Dumbbell Bench Press 100’s for...

    1/10/2021

    Flat Dumbbell Bench Press
    100’s for 4 sets of 12 reps

    Seated Dumbbell Shoulder Press
    80’s for 3 sets of 12 reps

    Incline Dumbbell Fly
    55’s for 3 sets of 10 reps
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    1/7/2020: Quads, Calves, & Abs Dumbbell...

    1/7/2020: Quads, Calves, & Abs

    Dumbbell Bulgarian Split Squats
    60 pound dumbbells in each hand for 4 sets of 8 reps

    Leg Extensions
    4 sets of 12 reps with 180 pounds

    Barbell Back Squats...
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    1/6/2021: Upper Flat Dumbbell Bench Press:...

    1/6/2021: Upper

    Flat Dumbbell Bench Press:
    100’s for 4 sets of 10 reps
    (2.5 min rest)

    Incline Dumbbell Bench Press: 3 sets of 10 reps with 95 pound dumbbells
    (2.5 min rest)

    Lat Pulldown
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    1/2/2020: Pull Barbell Row: 315 pounds for 4...

    1/2/2020: Pull

    Barbell Row: 315 pounds for 4 sets of 6

    T-Bar Row: 135 pounds for 3 sets of 12 reps (Rope)

    Lat Pulldown (Close Neutral Grip):
    120lbs for 3 sets of 10 reps

    EZ Bar...
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    Views
    261,421

    12/31/2020: Quads, Calves, Abs Barbell Back...

    12/31/2020: Quads, Calves, Abs

    Barbell Back Squat
    315 pounds x 5 reps
    325 pounds x 5 reps
    335 pounds x 5 reps

    First time squatting in about 3 months due to some hip pain. Warm ups felt...
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    12/30/2020: Upper Flat Dumbbell Bench Press:...

    12/30/2020: Upper

    Flat Dumbbell Bench Press:
    110’s x 8 reps
    120’s x 8 reps
    130’s x 8 reps
    140’s x 8 reps

    Incline Dumbbell Bench Press: 3 sets of 10 reps with 95 pound dumbbells
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    2,961
    Views
    261,421

    12/28/2020: Hamstrings, Calves, Abs Barbell...

    12/28/2020: Hamstrings, Calves, Abs

    Barbell Romanian Deadlift
    355 pounds for 3 sets of 6 reps

    Barbell Sumo Deadlift
    365lbs x 5 reps
    385lbs x 5 reps
    405lbs x 18 reps
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    12/27/2020: Push Standing Barbell Overhead...

    12/27/2020: Push

    Standing Barbell Overhead Press: 3 sets of 5 reps with 175 pounds
    (3 min rest)

    Incline Barbell Bench: 3 sets of 6 reps with 225 pounds
    (3 min rest)

    Seated Dumbbell...
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    Finished up a 5-day deload. First workout back to...

    Finished up a 5-day deload. First workout back to normal training.



    12/26/2020: Pull

    Barbell Row: 315 pounds for 4 sets of 6

    T-Bar Row: 200 pounds for 3 sets of 10 reps
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    12/20/2020: Chest, Medial Deltoids, & Triceps ...

    12/20/2020: Chest, Medial Deltoids, & Triceps

    Flat Dumbbell Bench Press
    110’s x 8 reps
    120’s x 8 reps
    130’s x 8 reps
    140’s x 8 reps
    (3 min rest)

    Incline Dumbbell Bench
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    2,961
    Views
    261,421

    12/17/2020: Shoulders & Arms Standing Barbell...

    12/17/2020: Shoulders & Arms

    Standing Barbell Overhead Press:
    170lbs for 4 sets of 4 reps
    (2.5 min rest)

    Dead-Stop Barbell Overhead Press
    155lbs for 5 of 5 reps
    (2.5 min rest)
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    2,961
    Views
    261,421

    12/16/2020: Hamstrings, Calves, Abs Barbell...

    12/16/2020: Hamstrings, Calves, Abs

    Barbell Romanian Deadlift
    355lbs for 3 sets of 6 reps
    (3 min rest)

    Barbell Sumo Deadlift
    355 x 5
    375 x 5
    395 x 5
  • Replies
    2,961
    Views
    261,421

    12/14/2020: Back, Biceps, Forearms Barbell Row...

    12/14/2020: Back, Biceps, Forearms

    Barbell Row
    4 sets of 6 reps with 315 pounds
    (3 minute rest)

    Lat Pulldown
    180lbs for 3 sets of 12 reps
    (2.5 minute rest)
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    2,961
    Views
    261,421

    12/13/2020: Chest, Medial Delts, Triceps Flat...

    12/13/2020: Chest, Medial Delts, Triceps

    Flat Dumbbell Bench Press
    105’s x 6 reps
    115’s x 6 reps
    125’s x 6 reps
    135’s x 8 reps - PR
    (2.5 min rest)

    Incline Dumbbell Bench
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    2,961
    Views
    261,421

    12/12/2020: Quads, Calves, Abs Dumbbell...

    12/12/2020: Quads, Calves, Abs

    Dumbbell Bulgarian Split Squat
    4 sets of 10 reps (50 pounds for first set, 55 pounds last 3 sets)
    (2 min rest)

    Walking Lunges
    50 pounds each hand for 4 sets...
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    2,961
    Views
    261,421

    12/10/2020: Shoulders & Arms Standing Barbell...

    12/10/2020: Shoulders & Arms

    Standing Barbell Overhead Press:
    170lbs x 3
    (3 min)
    170lbs x 3
    (2.5 min)
    170lbs x 3
    (2 min)
    170lbs x 3
  • Replies
    2,961
    Views
    261,421

    12/9/2020: Hamstrings, Calves, Abs Barbell...

    12/9/2020: Hamstrings, Calves, Abs

    Barbell Romanian Deadlift
    350 for 3 sets of 6 reps
    (2.5 min rest)

    Barbell Sumo Deadlift
    350 x 6
    370 x 6
    390 x 6
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