W1D2:
Warm up
Deadlift:
70x5
120x4
140x3
160x1
180x2x1
195x3
155x6
Had to pause the work out for an hour and came back
120x2x3
150x1
155x2x6
Spoto press:
70x2x5
100x3
120x4
122.5x4
127.5x2x4
Cable chest supported rows:
40x8
70x10
75x2x10
Bulgarian split squat:
22.5x3x8
Super set with incline curls:
14x3x10
W1D1:
Warm up
Squat:
70x5
100x5
130x3
150x1
170x1
185x1
200x3 - felt so good to be under 200 again
160x3x3
Larsen press:
70x2x5
100x4
110x4
117.5x4
120x4
Single leg leg extensions:
112x3x8
Super set with machine chest fly's 3x8
Banded ab wheel:
Black band x4x6
W10D4:
Bench:
60x5
80x4
100x3
120x1
130x2
125x2x3
TnG:
115x2x6
One arm chest supported rows:
57x3x8
Super set with DB front raises:
12x3x8
Cable pullover:
81x3x10
Incline curls:
12x3x10
Morning BW 89.7
W10D1:
Warm up
Squat:
70x5
110x5
140x3
155x1
170x1
185x3x3
Paused deadlift:
70x5
120x3
150x2
170x3x3
Single leg leg extensions:
112x3x8
Super set with single leg paused leg curls:
64x3x8
Single leg hip thrust:
40x3x8
Ab wheel 3x8
W9D4:
Warm up
Bench:
70x2x5
100x3
112.5x1
122.5x6
132.5x4
140x2
150xF
TnG bench:
127.5x6
127.5x6F - felt my erector about to shut off so I let go. Strengthwise I had this.
Feet up TnG:
120x4
One arm chest supported rows:
25x5
50x3x8
Front raises:
14x3x10
Cable pullover:
45x2x10
Incline curls:
14x4x10
W9D3:
Warm up
Deadlift:
70x5
120x4
140x3
157.5x1
167.5x1
185x4x4 - felt meh.
Paused squat:
70x5
100x4
130x3
150x1
170x3
177.5x3
185x3
192.5x3 - everything just clicked today and every set felt as easy as the one before it. This is more then I squatted on my main squat day this week. Really happy with how squats feel lately.
Left shoulder and left adductor have been giving me some trouble lately, but hopefully I can keep it manageable.
Bulgarian split squat:
23x3x8
SSB Good morning:
67x3x6
Bird Dog+cat cow+Deadbugs x15
W9D2:
Virtus Press:
70x2x4
90x2
105x4x5
Tried doing incline but my shoulder didn't like it.
Meadows rows:
45x5
70x3x8
super set with cable lateral raises:
22.5x2x8
Rope pushdowns:
97x4x10
super set with Iliac Crest Lat Pulldowns:
89x3x8
Quick morning workout. Got done in slightly over 1 hour.
W9D1:
Warm up
Squat:
60x5
100x5
140x3
160x1
180x4
185x2x4
190x2x4
Paused deadlift:
60x5
100x4
140x3
160x1
175x4x3
Leg extension+Leg curls 3x8
Single leg hip thrust 3x8
Standing ab wheel:
black band x 3x6
