Monday: paused bench press: barx20 135x5 185x4 225x3 255x2 285x1 255x11, 6 50% set 225x8 closegrip
Dips: 50 reps in 5 sets
Chest supported rows: 2x45x16, 14
Weighted chins: 25 lbs 20 reps 4 sets
Biceps and triceps 2 sets each.
Notes: this was brutal. Light but brutal. I feel so out of shape.
Wednesday: Squats: barx10 135x5 185x4 225x3 245x2 275x1 245x10, 5 50%
Tng Mid shin deadlift: warmup to 4x255x6
Leg curl clusters: 80 lbs sets of 4 for 4 minutes 15 seconds rest.
Notes: shins were killing me during squats. Not sure why, so I skipped hacks.
Friday:
Incline: barx20 135x5 185x2 225x1 185x14, 9, 8 350 31 total.
PBN: barx20 135x3 155x1 135x10, 5 50%
Barbell rows: 2x135x20 15
Chins: 30 reps in 5 sets
Biceps and triceps
Notes:. Wasn't feeling great this morning from nervousness. My shins are still killing me too.
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