Friday 3 August

Squats
Empty Bar x 5
135x5
165x3
185x1

230 3x5

Bench Press
Empty Bar x 5
135x5
185x3

250 3x5

Rows
Empty Bar x 5
100 1x3
135 1x2

150 3x5

Ab work: Weighted Decline sit-ups (1x50), Weighted Leg Raises (1x20), Weighted Rope Crunches (1x25)

I felt really strong today on all three lifts. The squats went up easier today compared to Wednesday and I think it will be safe to go up 5lbs on Monday. I knocked out 250 on bench pretty easily so I think im ready to move up 5lbs on that also. The rows were pretty easy at 150, my back felt really strong. A very good workout where I could gauge my strength and see an increase in power and core strength.

Any suggestions for weighted ab work? Right now im doing decline sit-ups while holding a 25lb plate on my chest. At first this was tough, but now Im getting to 50 reps every time. For my leg raises I just put a 10lb dumbbell in between my feet and lift it. Those are pretty tough...and for the rope crunches I have been doing the entire stack plus a few little plates on top. I think it comes out to 115lbs or so. Just looking for some variation in ab work. Thanks for any input.

__________________
"You can succeed if nobody else believes it, but you will never succeed if you don't believe in yourself."
-William J.H. Boetcker

22 yrs old
6'3 220lbs
Goals: Add lean mass and cut body fat.