8/20 - 8/27 training

Monday: upper body warmup
Bench: warm-up to 315x1, 3x325x3 3x345x1
JM press: 3x145x6
Db press: 2x90x20
Chins: 3x8

Tuesday: lower body warm-up
Sumo: warm up to 325x3 4x345x3
Deficit romanian: 5x235x8
Barbell row: 3x185x10

Thursday: upper body warmup
Close grip: warm-up to 285x8 5x285x5
Larsen: 5x285x3
3 circuits 30 lbs DB curls and extensions and floor flyes with fat gripz

No leg day again because of school stuff and 0 time.  Other than that this was a pretty good week.  Acid reflux feeling a bit worse these last 2 weeks not being able to eat as much as I'd like since I got back from Georgia.  Hopefully this will change.  College starts Tuesday as well.

8/13-8/20 training

Wednesday:upper body Warm up
Bench: warm-up to 345x1 2x305x5 4x325x3
Jm press: 3x135x8
DB press: 2x80x20
Chinups: 3x10

Thursday: lower body Warmup
Sumo: warm-up to 6x320x3
Deficit RDL: 4X235X8
Barbell row: 4x185x10

Friday: upper body Warm up
Close grip: warm-up to 255x10  2x255x8 2x255x6
Larsen: 4x255x5

This week was hectic with the wedding and flying and stuff.  Everything was thrown off schedule and didn't feel.good.  I kinked my neck again on the other side now too, and I got a little.cold so decided.to cut leg day and focus on recovering so I can start fresh the next week.

I changed my Warm ups too to 1 set of 50 of each exercise, because I can't hold 4 machines/stations by myself in a commercial gym.

8/7 - 8/13 training

Monday: upper body Warm  up
Bench: warm-up to 345 4x305x5 2x325x3
JM press: 135x8 3x115x8
DB press: 80x20,13,11
Chinups 4x10

Tuesday: lower body Warm up
Sumo deadlift: 8x300x3
Deficit Romanian: 3x235x8
Barbell row: 4x205x8

Wednesday: upper body Warm up
Close grip bench: warm up to 225x12..probably had another 20 lbs in me 225x10 2x225x8
4x225x5 larsen press
Dumbbell curls + rolling triceps extension + floor flyes circuit 30 lbs each:
Curls: 23, 12
Extensions: 22, 14
Flyes: 25, 16

Thursday: lower body warm-up
Squat: 300x8 300x5 275x6 just gonna switch this to front squats and reprogram.  Squats still fuck my elbow.
Deadlift: 3x315x6
Hack machine: 2x2platesx12
Glute work