son0fnothing's Training Log

**son0fnothing** · 12-05-2023, 12:21 AM

Sunday:
75 minutes moderate incline cardio

Monday:
Squat
205x15
195x15
185x15

Pause Squat
185x15
185x15

Romanian Deadlift
185x15
185x15
185x15

Good Morning
185x15
185x15

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 12-06-2023, 12:16 AM

Didn't sleep well at all so today was rough

Bench
185x15
175x15

Close Grip Bench
165x15

Barbell Row
185x15
175x15

Close Grip Row
165x15

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

**son0fnothing** · 12-07-2023, 12:38 AM

I'm going to be lowering the volume for each day because this was the third day that felt off, I'll write down the new routine here once I decide what to do.

Squat
185x15
185x15
185x15
185x15

Pause Squat
165x15
165x15
165x15

Good Morning
165x15
165x15
165x15

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 12-08-2023, 01:21 AM

Bench
165x15
165x15

Close Grip Bench
145x15

Barbell Row
165x15
165x15

Close Grip Row
145x15

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

**son0fnothing** · 12-09-2023, 12:44 AM

Deadlift
225x15
225x15
225x15

Romanian Deadlift
185x15
185x15

Squat
165x15
165x15
165x15

Good Morning
165x15
165x15

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 12-09-2023, 11:57 PM

Close Grip Bench
165x15
165x15

High Incline Shoulder Press
115x15

Close Grip Row
165x15
165x15

Yates Row
115x15

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

**son0fnothing** · 12-11-2023, 12:45 AM

Today was 75 minutes of moderate incline cardio

**son0fnothing** · 12-12-2023, 11:43 PM

Monday:
Squat
210x15
210x15
210x15

Pause Squat
190x15
190x15

Romanian Deadlift
190x15
190x15
190x15

Good Morning
190x15
190x15

3 sets of weighted decline crunches, 15 minutes cardio

Tuesday:
Bench
190x15
190x15

Close Grip Bench
170x15

Barbell Row
190x15
190x15

Close Grip Row
170x15

3 sets of dips, pull-ups, lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

**son0fnothing** · 12-14-2023, 12:28 AM

Squat
190x15
185x15
180x15
175x15

Pause Squat
170x15
170x15

Good Morning
170x15
170x15

3 sets of weighted decline crunches, 15 minutes cardio

The new routine will be:
Monday:
3x15 Squat
1x15 Pause Squat
2x15 Romanian Deadlift
2x15 Good Morning
3 sets of weighted decline crunches, 15 minutes cardio

Tuesday:
2x15 Bench
1x15 Close Grip Bench
2x15 Barbell Row
1x15 Close Grip Row
2 sets of dips, pull-ups, 3 sets of lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

Wednesday:
4x15 Squat
2x15 Pause Squat
2x15 Good Morning
3 sets of weighted decline crunches, 15 minutes cardio

Thursday:
2x15 Bench
1x15 Close Grip Bench
2x15 Barbell Row
1x15 Close Grip Row
2 sets of dips, pull-ups, 3 sets of lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

Friday:
2x15 Deadlift
2x15 Romanian Deadlift
2x15 Squat
2x15 Good Morning
3 sets of weighted decline crunches, 15 minutes cardio

Saturday:
2x15 Close Grip Bench
1x15 High Incline Shoulder Press
2x15 Close Grip Row
1x15 Yates Row
2 sets of dips, pull-ups, 3 sets of lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

Sunday:
75 minutes cardio

Pretty much removing 2 sets of compound movements per day to lower the volume a significant amount.

**son0fnothing** · 12-15-2023, 01:40 AM

Had to go light today because things didn't feel right

Bench
115x15
115x15

Close Grip Bench
95x15

Barbell Row
115x15
115x15

Close Grip Row
95x15

2 sets of dips, pull-ups, 3 sets of lying tricep extensions, curls, upright external rotations, and 10 minutes cardio

**son0fnothing** · 12-16-2023, 12:29 AM

Deadlift
230x15
230x15

Romanian Deadlift
190x15
190x15

Squat
170x15
170x15

Good Morning
170x15
170x15

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 12-17-2023, 12:19 AM

Close Grip Bench
170x15
170x15

High Incline Shoulder Press
120x15

Close Grip Row
170x15
170x15

Yates Row
120x15

2 sets of dips, pull-ups, 3 sets of lying tricep extensions, curls, upright external rotations, and 10 minutes cardio

**son0fnothing** · 12-17-2023, 11:04 PM

Today was 75 minutes of moderate incline cardio

**son0fnothing** · 12-19-2023, 12:13 AM

Squat
215x15
215x15
215x15

Pause Squat
195x15

Romanian Deadlift
195x15
195x15

Good Morning
195x15
195x15

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 12-20-2023, 12:28 AM

Bench
195x15
195x15

Close Grip Bench
175x15

Barbell Row
195x15
195x15

Close Grip Row
175x15

2 sets of dips, pull-ups, 3 sets of lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

**son0fnothing** · 12-20-2023, 11:13 PM

Squat
195x15
190x15
185x15
180x15

Pause Squat
175x12
175x12

Good Morning
175x12
175x12

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 12-22-2023, 12:21 AM

Bench
175x15
175x15

Close Grip Bench
155x15

Barbell Row
175x15
175x15

Close Grip Row
155x15

2 sets of dips, pull-ups, 3 sets of lying tricep extensions, curls, upright external rotations, and 15 minutes cardio

**son0fnothing** · 12-22-2023, 09:36 PM

Deadlift
235x15
235x15

Romanian Deadlift
195x15
195x15

Squat
175x15
175x15

Good Morning
175x15
175x15

3 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 12-23-2023, 11:57 PM

Close Grip Bench
175x15
175x15

High Incline Shoulder Press
125x15

Close Grip Row
175x15
175x15

Yates Row
125x15

2 sets of dips, pull-ups, 3 sets of lying tricep extensions, curls, upright external rotations, and 10 minutes cardio

**son0fnothing** · 12-25-2023, 12:18 AM

Today was 75 minutes of moderate incline cardio

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