son0fnothing's Training Log

**son0fnothing** · 12-15-2022, 05:19 PM

Yesterday:
Squat
195x8
195x8
195x8
195x8
195x8
195x8
195x8
195x8

Good Morning
195x8
195x8
195x8
195x8
195x8
195x8
195x8
195x8

5 sets of weighted decline crunches, 15 minutes cardio

Today:
Bench
225x8
225x8
215x8

Close Grip Bench
205x12
195x12
185x12

Overhead Press
150x12
150x12

Barbell Row
225x8
225x8
215x8

Close Grip Row
205x12
195x12
185x12

Yates Row
150x12
150x12

5 sets of tricep extensions, curls, and upright external rotations

**son0fnothing** · 12-16-2022, 05:20 PM

Feeling like I'm doing a bit too much junk volume so I'm lowering the number of sets for each day.

Deadlift
335x5
335x5
335x5
335x5

Squat
190x12
190x12
190x12
190x12

Good Morning
190x12
190x12

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 12-17-2022, 10:56 PM

Close Grip Bench
225x8
225x8
225x8

Overhead Press
150x12
150x12

Close Grip Row
225x8
225x8
225x8

Yates Row
150x12
150x12

3 sets of tricep extensions, curls, and upright external rotations

**son0fnothing** · 12-18-2022, 10:50 PM

Today was 30 minutes moderate incline cardio

**son0fnothing** · 12-19-2022, 10:57 PM

Squat
260x5
260x5
260x5

Pause Squat
240x8
240x8

Snatch Grip Rack Pulls
290x12
290x12
290x12

Good Morning
200x12
200x12

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 12-20-2022, 05:15 PM

Weight was 219.8 today so this is the first time being under 220 in years

Bench
250x5
240x5

Close Grip Bench
230x8
220x8

Overhead Press
155x12

Barbell Row
250x5
240x5

Close Grip Row
230x8
220x8

Yates Row
155x12

3 sets of tricep extensions, curls, and upright external rotations

**son0fnothing** · 12-21-2022, 05:02 PM

Squat
200x8
200x8
200x8
200x8
200x8
200x8

Good Morning
200x8
200x8
200x8
200x8

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 12-22-2022, 04:48 PM

Bench
230x8
230x8

Close Grip Bench
210x12
210x12

Overhead Press
155x12

Barbell Row
230x8
230x8

Close Grip Row
210x12
210x12

Yates Row
155x12

3 sets of tricep extensions, curls, and upright external rotations

**son0fnothing** · 12-23-2022, 04:28 PM

Deadlift
340x5
340x5
340x5
340x5

Squat
195x8
195x8
195x8
195x8

Good Morning
195x8
195x8

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 12-24-2022, 04:20 PM

Close Grip Bench
230x8
220x8
210x8

Overhead Press
155x12
155x12

Close Grip Row
230x8
220x8
210x8

Yates Row
155x12
155x12

3 sets of tricep extensions, curls, and upright external rotations

**son0fnothing** · 12-25-2022, 03:05 PM

Today was 30 minutes moderate incline cardio

**son0fnothing** · 12-26-2022, 04:36 PM

Squat
265x5
265x5
265x5
265x5

Pause Squat
245x8
245x8

Snatch Grip Rack Pulls
295x12
295x12
295x12

Good Morning
205x12
205x12

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 12-27-2022, 04:56 PM

Bench
255x5
245x5

Close Grip Bench
235x8
225x8

Overhead Press
160x12

Barbell Row
255x5
245x5

Close Grip Row
235x8
225x8

Yates Row
160x12

3 sets of tricep extensions, curls, and upright external rotations

**son0fnothing** · 12-28-2022, 06:18 PM

Squat
205x8
205x8
205x8
205x8
205x8
205x8

Good Morning
205x8
205x8
205x8
205x8

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 12-29-2022, 05:13 PM

Bench
235x8
225x8

Close Grip Bench
215x12
205x12

Overhead Press
160x12

Barbell Row
235x8
225x8

Close Grip Row
215x12
205x12

Yates Row
160x12

3 sets of tricep extensions, curls, and upright external rotations

**son0fnothing** · 12-30-2022, 07:36 PM

Deadlift
340x5
340x5
340x5
340x5

Squat
200x12
200x12
200x12
200x12

Good Morning
200x12
200x12

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 12-31-2022, 03:48 PM

Close Grip Bench
235x8
225x8
215x8

Overhead Press
160x12
160x12

Close Grip Row
235x8
225x8
215x8

Yates Row
160x12
160x12

3 sets of tricep extensions, curls, and upright external rotations

**son0fnothing** · 01-01-2023, 05:00 PM

Today was 30 minutes moderate incline cardio

**son0fnothing** · 01-02-2023, 07:14 PM

Felt good today

Squat
270x5
270x5
270x5

Pause Squat
250x8
250x8

Snatch Grip Rack Pulls
300x12
300x12
300x12

Good Morning
210x12
210x12

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 01-03-2023, 05:07 PM

Bench
260x5
260x5

Close Grip Bench
240x8
240x8

Overhead Press
165x12

Barbell Row
260x5
260x5

Close Grip Row
240x8
240x8

Yates Row
165x12

3 sets of tricep extensions, curls, and upright external rotations

**son0fnothing** · 01-04-2023, 04:00 PM

Squat
210x8
210x8
210x8
210x8
210x8
210x8

Good Morning
210x8
210x8
210x8
210x8

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 01-05-2023, 05:26 PM

Bench
240x8
230x8

Close Grip Bench
220x12
210x12

Overhead Press
165x12

Barbell Row
240x8
230x8

Close Grip Row
220x12
210x12

Yates Row
165x12

3 sets of tricep extensions, curls, and upright external rotations

**son0fnothing** · 01-06-2023, 05:32 PM

Deadlift
350x5
350x5
350x5
350x5

Squat
205x12
205x12
205x12
205x12

Good Morning
205x12
205x12

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 01-07-2023, 05:26 PM

Close Grip Bench
240x8
230x8
220x8

Overhead Press
165x12
165x12

Close Grip Row
240x8
230x8
220x8

Yates Row
165x12
165x12

3 sets of tricep extensions, curls, and upright external rotations

**son0fnothing** · 01-08-2023, 11:02 PM

Today was 30 minutes moderate incline cardio

**son0fnothing** · 01-09-2023, 05:07 PM

Squat
275x5
275x5
275x5

Pause Squat
255x8
255x8

Snatch Grip Rack Pulls
305x12
295x12
285x12

Good Morning
215x12
215x12

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 01-10-2023, 05:35 PM

Deloading upper body this week

Bench
205x5
205x5

Close Grip Bench
185x8
185x8

Overhead Press
135x12

Barbell Row
205x5
205x5

Close Grip Row
185x8
185x8

Yates Row
135x12

3 sets of tricep extensions, curls, and upright external rotations

**son0fnothing** · 01-11-2023, 05:01 PM

Squat
215x8
215x8
215x8
215x8
215x8
215x8

Good Morning
215x8
215x8
215x8
215x8

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 01-12-2023, 04:54 PM

Bench
185x8
185x8

Close Grip Bench
165x12
165x12

Overhead Press
135x12

Barbell Row
185x8
185x8

Close Grip Row
165x12
165x12

Yates Row
135x12

3 sets of tricep extensions, curls, and upright external rotations

**son0fnothing** · 01-13-2023, 04:49 PM

Deadlift
355x5
355x5
355x5
355x5

Squat
210x12
210x12
210x12
210x12

Good Morning
210x12
210x12

3 sets of weighted decline crunches, 15 minutes cardio

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