W2D1:
HB squat:
60x5
100x5
130x3
150x3x8
Deficit stiff leg deadlift:
60x5
100x5
130x3x6
Single leg leg press:
70x4x10
Walking lounges:
16x3x10
Ab wheel:
Bw+10x4x10
Superset with:
Leg extensions:
80x4x10
W1D4:
Close grip bench:
60x5
80x3
100x2
110x5x5
Lat pulldown:
65x4x10
Seated DB press:
24x4x10
Superset with:
Buffalo bar cable rows:
50x3x10
DB pullover:
42x3x10
Super set with:
Curls:
14x5x10
Morning BW 94.5
W1D3:
Deadlift:
60x5
100x5
140x3
160x1
180x1
202.5x4x4 - wasnt easy but not too hard as well.
Front squat:
60x5
80x3
100x2
120x1
130x3x6 - fuck I hate FSQ. Didnt chalk my chest on the first set and the bar nearly slipped. Thank god my bicep and shoulder are fine.
Lying leg curls:
46x4x10
Good morning:
70x3x10
Superset with:
Heel elevated goblet squat:
42x3x10
Copenhagen plank 3x10
W1D3:
Morning BW 94.4. Didnt eat very well in the past few days
W1D2:
Bench:
65x5
85x3
105x2
115x1
127.5x4x4 - had some technical errors but got it all up.
DB incline:
36x4x10
Superset with:
DB rows:
42x4x10
Power chest flys:
24,22,22x10
Facepulls:
100x3x10
Superset with:
Behond the head rope extensions:
100x5x10
W1D1:
HB squat:
60x5
100x4
130x3
145x3x8
Deficit stiff leg deadlift:
60x5
100x5
140x2x6
142.5x6
Single leg leg press:
70x3x10
Walking lounges:
14x3x10
Leg extensions:
80x4x10
Ab wheel:
BW+10x4x10
W5D1:
Recovery week.
HB squat:
40x5
70x5
110x3
140x2
160x1
170x3
Single leg leg press:
40x10
50x2x10
Bulgarian split squats:
9x3x10
Leg extensions:
60x3x10
Superset with:
Ab wheel:
BWx3x10
W4D4:
Close grip BP:
60x5
80x3
100x2
110x5x5 - was hard but I got it done
Lat pulldown:
65x4x10
Buffalo bar cable rows:
55x3x10
DB press:
24x4x10
Superset with:
DB pullover:
42x3x10
Curls:
14x4x10
Got it all done in under an hour and a half
