Jan 13th

Cardio

30 / 30 split morning - afternoon on the bike

7pm

Bench Triples

45x12
45x10
135x8
185x6
225x3
275x3
315x3
325x3

Incline DB presses
95lbs x 8
100lbs x 8
100lbs x 6

Close Grip / Reverse Grip Bench

3x10 @ 135

One arm behind the neck tri extensions

3x15 with 22's

Dips with 35lbs chains

2x10

BB curls

2x20 @ 45

Very surprised that I was able to get 325 x3 today. All week my diet has been spot on with NO cheating and NO carbs ! Total intake is aprox 2600-2800 cals. I've been doing about 1 hr cardio daily so I wasn't planing on doing anything heavy in the gym , but when I got to 225 and it felt light I thought I would see how heavy I could go with triples - I'm happy with the 325 . I think doing the reverse bands last week helped .

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