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Fri May 27th PM
C2W1

Bench: 150/175/195x5
BBB: 140x5x10
Kroc Rows: 50 reps. Best sets 55x2x25
Tri Cable Ext: 50 reps. Best set 45x1x15

Wed May 25th PM
C2W1

Squat: 155/180/205x5
BBB: 145x5x10
Chins: 50 reps. Best sets BWx2x11
Tri Kickbacks: 50 reps. Best set 15x1x15

Sun May 22nd AM
C2W1

OHP: 95/110/125x5
BBB: 85x5x10
Kroc Rows: 50 reps. Best set 50x1x25
Rolling LTE: 50 reps. Best set 30x3x10

Fri May 20th AM
C1W3

Deadlift:210/240/265x5
BBB: 140x5x10
NG Chins: 50 reps. Best set BWx10
50 reps of band tri ext

Wed May 18th Afternoon
C1W3

Bench: 170/195/215x5
BBB: 135x5x10
Chins: 50 reps. Best set BWx2x10.
Triceps: 50 reps mostly strt bar pushdowns. Best set 40x10

Sun May 15th PM
C1W3

Squats: 175/195/220x5
BBB: 140x5x10
NG Chins: 50 reps. Best sets BWx2x10
Rolling LTE: 50 reps. Best set 25x1x20

Sat May 14th Afternoon
C1W3

OHP: 115/120/135x5
BBB: 85x5x10
DB Curls: 50 reps. Best set 30x20
Band Tri Ext: 50 reps
Spread Eagle Situps: 25 reps. Best set 20lbsx15 reps

Fri May 13th AM
C1W2

DL: 195/225/250x5
BBB RDL: 115x5x10
OH Tri Ext: 50 reps. Best set 50x15
Kroc Rows: 50 reps. Best set 50x20

Wed May 11th AM
C1W2

Bench: 170/185/205x5
BBB: 135x5x10
Chins: 50 reps. Best sets 3x10.

Sun May 8th AM
BBB C1W2

OHP: 100/110/125x5
BBB: 85x5x10
Rolling LTE: 50 reps. Best set 30x10
DB Curls: 30x3x10
NG Chins: BWx2x10

Sat May 7th PM
BBB C1W2

Squat: 160/185/205x5
BBB: 140x5x10
Chins: BWx3x10, BWx2x7, BWx6
50 reps of light triceps

Fri May 6th AM
BBB C1W1

Bench: 155/175/195x5
BBB: 135x5x10
KB Rows: 50 reps w/60 lbs. Best set 20.
Rope Pushdowns: 50 reps. Best set 40x10

Wed May 4th AM
BBB C1W1

DL: 185/210/240x5
BBB: 140x5x10
50 NG Chins. Best set 10.
50 Cable tri extension w/40lbs. Best set 20.

Sun May 1st AM
BBB C1W1

OHP: 95/105/120x5
BBB: 85x5x10
50 BW Chins. Best set 12.
50 LTE w/25 lbs. Best set 12.
25 reps of spread eagle situps w/25 lbs. Best set 10.

Sat Apr 30th PM

1 mile on treamill @ 1% incline in 6:48

Fri Apr 29th PM
BBB C1W1

Squats: 160/185/210x5
BBB: 135x5x10
Triceps x50
NG Chins & Chins x50. Best set 8

Thu Apr 28th PM

Bench: 225x5, 205x7
Dips: BW+20x3x10
Bent Over DB Rows: 55x4x10
Lateral Raises: 20x12, 20x9, 20x10
DB Curls: 40x8, 35x2x10
YWT Holds: BWx3x15 secs

Sun Apr 24th Afternoon
(2nd half of workout)

Chins: BWx2x12, BWx2x8 ss w/
Face Pulls: 30x4x10
100 reps of empty barbell curl. Took 5 sets. Best set 25 reps.

Sat Apr 23rd PM
(First half of workout)

Incl DB Bench: 50x3x6 (6 secs lowering)
Incl DB Bench: 50 reps across 3 sets. Best set 30.
Standing Cuban Press: 10x3x10
100 reps of pushdowns. First 40...

Fri Apr 21st PM

Squat: 185x3, 205x2, 225x6, 205x9
20" Step Ups: BW+30x3x10
RDL: 135x4x10
RKC Planks: 2x5x5sec holds