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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...

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...

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...

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

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...

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...

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...

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),...

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),...

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) -...

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...

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 -...

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...

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...

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 -...

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...

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
...

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),...

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 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...