son0fnothing's Training Log

**son0fnothing** · 09-02-2022, 10:05 PM

Deadlift
385x5
375x5
365x5
355x5
345x5

Squat
235x12
225x12
215x12
205x12

Good Morning
235x12
225x12
215x12
205x12

5 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 09-03-2022, 06:46 PM

The work sets today were pretty rough from how fatigued I was, been in a deficit for a while so my weight's been in the 220s lately

Close Grip Bench
195x8
195x8
195x8
195x8
195x8

Overhead Press
145x12
145x12
145x12

Close Grip Row
195x8
195x8
195x8
195x8
195x8

Yates Row
145x12
145x12
145x12

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

**son0fnothing** · 09-04-2022, 10:24 PM

Today was 30 minutes moderate incline cardio

**son0fnothing** · 09-05-2022, 06:51 PM

Squat
305x5
295x5
285x5
275x5

Pause Squat
265x8
255x8
245x8
235x8

Snatch Grip Rack Pulls
315x12
305x12
295x12
285x12

Good Morning
185x12
185x12
185x12
185x12

5 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 09-06-2022, 06:36 PM

Work sets felt really good today, had a good level of energy throughout the session

Bench
225x5
225x5
225x5

Close Grip Bench
205x8
205x8
205x8

Overhead Press
155x12
155x12

Barbell Row
225x5
225x5
225x5

Close Grip Row
205x8
205x8
205x8

Yates Row
155x12
155x12

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

**son0fnothing** · 09-07-2022, 06:40 PM

Squat
225x8
225x8
225x8
225x8
225x8
225x8
225x8
225x8

Good Morning
225x8
225x8
225x8
225x8
225x8
225x8
225x8
225x8

5 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 09-08-2022, 10:17 PM

Bench
205x8
205x8
205x8

Close Grip Bench
185x12
185x12
185x12

Overhead Press
155x12
155x12

Barbell Row
205x8
205x8
205x8

Close Grip Row
185x12
185x12
185x12

Yates Row
155x12
155x12

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

**son0fnothing** · 09-09-2022, 06:46 PM

Deadlift
395x5
385x5
375x5
365x5
355x5

Squat
205x12
205x12
205x12
205x12
205x12

Good Morning
205x12
205x12
205x12
205x12
205x12

5 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 09-10-2022, 06:36 PM

Close Grip Bench
205x8
205x8
205x8
205x8
205x8

Overhead Press
155x12
155x12
155x12

Close Grip Row
205x8
205x8
205x8
205x8
205x8

Yates Row
155x12
155x12
155x12

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

**son0fnothing** · 09-11-2022, 05:37 PM

Today was 30 minutes moderate incline cardio

**son0fnothing** · 09-12-2022, 09:20 PM

Deloaded lower body today since I'm trying to get my form more consistent

Squat
255x5
255x5
255x5
255x5

Pause Squat
205x8
205x8
205x8
205x8

Snatch Grip Rack Pulls
275x12
275x12
275x12
275x12

Good Morning
185x12
185x12
185x12
185x12

5 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 09-13-2022, 06:27 PM

Bench
230x5
230x5
230x5

Close Grip Bench
210x8
210x8
210x8

Overhead Press
160x12
160x12

Barbell Row
230x5
230x5
230x5

Close Grip Row
210x8
210x8
210x8

Yates Row
160x12
160x12

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

**son0fnothing** · 09-14-2022, 10:03 PM

Squat
185x8
185x8
185x8
185x8
185x8
185x8
185x8
185x8

Good Morning
185x8
185x8
185x8
185x8
185x8
185x8
185x8
185x8

5 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 09-15-2022, 06:45 PM

Bench
210x8
210x8
210x8

Close Grip Bench
190x12
190x12
190x12

Overhead Press
160x12
160x12

Barbell Row
210x8
210x8
210x8

Close Grip Row
190x12
190x12
190x12

Yates Row
160x12
160x12

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

**son0fnothing** · 09-17-2022, 06:32 PM

Yesterday:
Deadlift
315x5
315x5
315x5
315x5
315x5

Squat
185x12
185x12
185x12
185x12
185x12

Good Morning
185x12
185x12
185x12
185x12
185x12

5 sets of weighted decline crunches, 15 minutes cardio

Today:
Close Grip Bench
210x8
210x8
210x8
210x8
210x8

Overhead Press
160x12
155x12
150x12

Close Grip Row
210x8
210x8
210x8
210x8
210x8

Yates Row
160x12
155x12
150x12

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

**son0fnothing** · 09-18-2022, 06:28 PM

Today was 30 minutes moderate incline cardio

**son0fnothing** · 09-19-2022, 06:50 PM

Squat
260x5
260x5
260x5
260x5

Pause Squat
210x8
210x8
210x8
210x8

Snatch Grip Rack Pulls
280x12
280x12
280x12
280x12

Good Morning
190x12
190x12
190x12
190x12

5 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 09-20-2022, 06:41 PM

Bench
235x5
235x5
235x5

Close Grip Bench
215x8
215x8
215x8

Overhead Press
165x12
165x12

Barbell Row
235x5
235x5
235x5

Close Grip Bench
215x8
215x8
215x8

Yates Row
165x12
165x12

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

**son0fnothing** · 09-21-2022, 10:44 PM

Squat
190x8
190x8
190x8
190x8
190x8
190x8
190x8
190x8

Good Morning
190x8
190x8
190x8
190x8
190x8
190x8
190x8
190x8

5 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 09-22-2022, 06:25 PM

Pretty happy with how things felt today besides a few balancing issues on close grip benching, feeling good lately

Bench
215x8
215x8
215x8

Close Grip Bench
195x12
195x12
195x12

Overhead Press
165x12
165x12

Barbell Row
215x8
215x8
215x8

Close Grip Row
195x12
195x12
195x12

Yates Row
165x12
165x12

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

**son0fnothing** · 09-23-2022, 07:08 PM

Deadlift
320x5
320x5
320x5
320x5
320x5

Squat
190x12
190x12
190x12
190x12
190x12

Good Morning
190x12
190x12
190x12
190x12
190x12

5 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 09-24-2022, 06:16 PM

Weights were moving pretty well today even though I didn't have a ton of energy going in

Close Grip Bench
215x8
215x8
215x8
215x8
215x8

Overhead Press
165x12
165x12
165x12

Close Grip Row
215x8
215x8
215x8
215x8
215x8

Yates Row
165x12
165x12
165x12

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

**son0fnothing** · 09-25-2022, 06:00 PM

Today was 30 minutes moderate incline cardio

**son0fnothing** · 09-26-2022, 09:44 PM

Squat
265x5
265x5
265x5
265x5

Pause Squat
215x8
215x8
215x8
215x8

Snatch Grip Rack Pulls
285x12
285x12
285x12
285x12

Good Morning
195x12
195x12
195x12
195x12

5 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 09-27-2022, 06:15 PM

Bench
240x5
240x5
240x5

Close Grip Bench
220x8
220x8
220x8

Overhead Press
165x12
165x12

Barbell Row
240x5
240x5
240x5

Close Grip Row
220x8
220x8
220x8

Yates Row
165x12
165x12

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

**son0fnothing** · 09-28-2022, 05:57 PM

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

**son0fnothing** · 09-29-2022, 06:02 PM

Bench
220x8
220x8
220x8

Close Grip Bench
200x12
200x12
200x12

Overhead Press
170x12
160x12

Barbell Row
220x8
220x8
220x8

Close Grip Row
200x12
200x12
200x12

Yates Row
170x12
160x12

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

**son0fnothing** · 09-30-2022, 11:53 PM

Deadlift
325x5
325x5
325x5
325x5
325x5

Squat
195x12
195x12
195x12
195x12
195x12

Good Morning
195x12
195x12
195x12
195x12
195x12

5 sets of weighted decline crunches, 15 minutes cardio

**son0fnothing** · 10-01-2022, 06:36 PM

Close Grip Bench
220x8
220x8
220x8
220x8
220x8

Overhead Press
170x12
165x12
160x12

Close Grip Row
220x8
220x8
220x8
220x8
220x8

Yates Row
170x12
165x12
160x12

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

**son0fnothing** · 10-02-2022, 06:13 PM

Today was 30 minutes moderate incline cardio

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