^^Yep :dumbells:

that reminds me tho....need to work on progressing the oh squat again :)

Friday August 7th

185lbs

BB Rows
145x10
155x10
155x10
155x10

Dips
10,10,10,10

DB Rows
75x10
75x10
75x10

I am sore everywhere, especially my upper back. My legs and everything are usually fine after those 4 squat workouts, it seems to work my upper back more than anything, lol. And my biceps are screaming from the pullups I did on wednesday. Not a good recipe for an upper day, lol.

Monday August 17th

186lbs

Deficit Deads
295x5
295x5
295x5
295x5
295x5

Stepups
105x8
105x8
105x8

I was a bit short on time plus I was absolutely gassed after these lol. I didn't see much point in even attempting GHRs since deadlifts nailed my glutes so much.

Tuesday August 18th

186lbs

Incline Bench
145x8
145x8
145x8

I decided to drop this down from 4x10 to 3x8. 4x10 is just too much volume for this exercise, I don't like it.

Pullups
BWx8+7, BWx8+7, BWx5+5+5, BWx5+5+5

MP
95x6
95x6
95x6

I decided to lose the neutral pushups. Don't get me wrong, I love them, but I'm just sick of them for the time being. Plus I would like to give my shoulders and vertical pressing some more attention, in terms of volume and density.

a real man would go 4 x 10, 8, 6, 4 :)

If that's the case, I'm not a real man. :biglaugh:

Thursday August 20th

185lbs

OH Squats
15x5, 110x4,115x3,120x2

Anderson Front Squats
215x5, 225x4, 230x2

Backsquat
230x4, 235x3, 240x2

I wasn't feeling very energetic this morning and I was dragging my feet. Because of this I wasn't able to do the whole workout so I tried to grab as much intensity and volume as possible. I'm a bit disappointed about this session and next week I hope to make up for it.

Friday August 21st

185lbs

Bentover BB Row
155x10
155x10
155x10
155x10

Dips
+15x8, +15x8, +15x8, +15x8

DB Rows
80x10, 80x10, 80x10

*Extras*

Chinups
5,5,5

Int/Ext Rotations
38.5x5x3

Decided to throw in some extra stuff at the end. Nothing fancy, just things I felt like doing.

Monday August 24th

189lbs

Deficit Deads
315x5
315x5
315x5
315x5
315x5

Stepups
115x6, 115x6, 115x6