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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...

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...

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

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

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...

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

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...

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...

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

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

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...

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

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

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)

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

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)

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

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...

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

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