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3/28/15-Saturday
Weight:135.6!

Deadlift
315x1 (10x)
285x3x3

Pause Squat
205x3
215x3x3

3/24/15-Tuesday
Weight:136.6

Slingshot Bench
125,135,145,155,165,175x1
135x15
Wide Grip Pull Up
8,8,8
HS Row
90x15 (4x)

Wonderful!

I am still alive :) Things have been crazy busy. Anyone who follows me on FB/IG has seen my training - actually been making training videos and uploading to my YT lately too.

BW was 136.6 this...

2/3/15-Tuesday
Weight:143

HS Row SS w/
90x12 (5x)
Mini Band Pull-aparts
X20 (5x)
Moto Row SS w/
35x12 (4x)
DB Side Laterals

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2/2/15-Monday
Weight:142.8 (6th day at 142... drop is coming)

Front Squat (beltless bc of tattoo)
175x7
155x5 (4x)

Bench
145x3
135x6,5,5

1,600 cals/day, got a 20g fat cut not this week but last which sucked but I've been 142 for 5 days in a row now so a new low is coming! Just doing cardio circuits, exercises 20 reps 6 rounds. Twice...

1/28/15-Wednesday
Weight:142.8

Squat
260x2-PR
225x3 (4x)-volume PR

Speed Bench
75+40lb chain+ micro mini x2 (8x)

1/27/15-Tuesday

Straight Arm Pulldown
30x15 (3x)
45 degree seal row
95x10 (2x)
105x10 (2x)
95x15
CG Pulldown
100x12 (4x)

Enjoying it while I can since my weight isn't moving. :(



I've learned to like them, only because I know what they do for my back squat.

1/26/15-Monday

Front Squat
195x3-PR
175x3 (4x)

Bench
145x3
135x5 (3x)

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That's the plan!

1/24/15-Saturday

Deadlift
340x1 (4x)

Conv Block Pull
245x6 (3x)

Front Squat
165x3 (5x)

1/23/15-Friday

2-board Bench
160x5, 4, 4

Incline BB
95x9,8,6,6

OHP
65x10,10,9,8

Meet = 253/132/342 Gym = 275/160/355



brah. You know Koenreich's roll in style, we have a 3 bedroom lol

1/21/15-Wednesday
Weight:144

Squat
250x3
215x5 (4x)

Speed Bench
100+40lb chain x2 (8x)

I like ALL the rows :) Flat seal rows are a pain to set up at our gym, the 45 degree ones I did yesterday are a game changer.



Yo! Bed? You get your own room!



Hey BB.

1/20/15-Tuesday
Weight:143.8

Cable Lat Stretchers
40x12 (3x)

45 degree Seal Row
65x10
75x10
85x10