5/17

db push press - 45 x 5, 47.5 x 5, 50 x 5
pistols - 28 x 3, 33 x 3, 35 x 3(pr), 33 x 3

pushups - 60 pounds chain - 8, 6
single leg slideboard curls - 2 x 6

chins - 45 x 5, 30 pounds plus a chain x 4, 1, 1, 1....one chain x 8

5/19

quad set

13" deads - 200 x 1 x 5
neutral grip inverted rows - 12, 10, 9, 9, 8
dorsiflexion with 22.5 pound db - 5 x 10-15
pec stretch - 30 sec x 5

uni rdl's - 52.5, 2 x 8
rev crunches and double leg lowering

pretty fun day.

5/21

mp: 115 x 3, 110 x 3, 107.5 x 3

towel pullups: 2 x 8

1 leg db rows: 52.5, 2 x 5



5/24

db push press: 47.5 x 5, 50 x 5, 52.5 x 5
pistols: 31 x 3, 36 x 3(pr), 38 x 3(pr)

towels pullups: 10, 8
plank: +10, 70 seconds

cuff low trap stuff.

solid day.

5/26

mp: 117.5 x 2 + 1
1 leg slideboard curls: 7, 6

chins: 47.5 x 5, 45 x 5, 35 + chain....5 singles
tri extensions: chain, 2 x fail

6/7

single leg squats: +40, 3 x 3
cuff work

front plate squats: +50, 2 x 12

uni rdl's: +55, 2 x 8
rev crunches and swiss ball rollouts

6/8

chins: 60 x 3, 55 x 3, 50 x 3, 30 x 8

ng inverted rows: 4 x 8
rollover pushups: 3 x 6

banded face pulls and pallof press.

6/10

trap bar deads: 3 singles, 225, 245, 255

rdl's: 160 - 2, 2, 2, 2, 2 20 sec rest in between each double.

overhead slideboard lunges: 40, 2 x 7

ball rollouts and side planks and bodyblade cuff stuff.

6/11

incline bench: 140 x 3 x 2….137.5 x 3 x 2

Pushups: 1 leg foot elevated: +25….20, 15

one hand on bar, one hand around towel pullups: 2 x 8

6/14

single leg squats: +40 x 5, +42.5 x 3 x 2

front plate squats: +60, 2 x 12

uni rdl's: +55, 2 x 10

pallof's

Helluva update.

lol

IW

i forgot to post for a week :)

6/15

chins: 60 x 3 x 2, 55 x 3, 30 x 7+1

inverted rows: 11, 9, 9, 9
uni press: 50, 3 x 3


6/17

trap bar deads: 235 x 1, 255 x 1 x 2

rdl's: 160, 7 x 2, 15 seconds rest

slideboard lunges: 40, 2 x 9
slideboard leg curls: 2 x 15

suitcase carry: 40, 2 x 40 sec.

6/18

incline bench: 140 x 4 x 2, 140 x 3, 137.5 x 4

foot elevated pushups: +35 x 15, +25 x 13

one hand on towel, one hand on bar pullups: 5 x 3

6/21

single leg squats: +42.5 x 5, +45 x 3 x 3

front plate squats: 60 x 13, 65 x 13

uni rdl's: 55, 2 x 10