9/19 training

Monday:

Db banded RDL: 1 top set 75x12 55 350 set got 50.
Bulgarian split squat: 2x8 55 lbs
QL March DB: 50 steps each side 55 lbs 
Leg curls: 100 total reps 100 lbs

Tuesday: warmup 50 reps db incline curls banded face pills banded pushdowns db incline press

Barbell incline press (No fg today) 135x10 185x6 225x3 245x1, 9 ,4 50% 225x10

Barbell row: 245x8 + 4 + 4 Rest Pause

SSB tricep extension: 3x171x7

+ incline curls

Wednesday:

100 pullups

Friday: Safety squat heels elevated close stance squat: 151x9 201x5 240x2 240x , 50% 151x20

SSB good morning: 2x151x5

SSB Psoas marches: 2x151x50 steps

Adductor planks: 2x10 each leg

No Upper body home workout was feeling lazy and no time after a tough week.

9/12 training

Monday:

Heels elevated close stance goblet squat: 45x10 75x5 90x12 slow + 75 350 45 reps

Bulgarian split squat: 2x8 50 

Weighted wide stance sjt ups: 2x35x15

100 leg curls 85 lbs 3 sets to get ut.

Tuesday: wenning warmup 50 reps Incline curls band pushdowns band pulldowns

FG incline press: Warmup to 245x9,2 50% 205x15

SSB JM press: 3x171x6

Barbell row: rest pause. 225x15,5,5

Wednesday:  quick workout today. Did what I had to do and left.

Deficit SLDL: 135x6 225x3 255x12 2x6

Front squat: warmup to 2x225x6 this was tough but im super proud of it. I think the most I've done for front squats before at this weight was like 3 or 4. And I did 2 sets of 6.

Thursday: Weighted dips: bwx20 90x6, 140x7 350 with no weight and green band got 24+16+12 52 maybe gray band next time

Smith machine BTB shrugs: 2x12 slow

Resr Pause Hammer curl45s, incline flyes40s straight bar push down heavy and slowly 5 breaths

9/5 training

Monday:

Db banded RDL: 1 top set 65x12 45 350 set 25+17+15 = 57
Bulgarian split squat: 2x10 45 lbs
Weighted wide stance situp: 2x35x15
Leg curls: 100 total reps

Tuesday: wenning warmup 75 reps FG hammer curls banded pulldown banded push down fg incline db press

Fg incline press: 135x6 185x3 225x2 225x12 ,4 50% set 185x12,5 50% set

Ssb JM press: 2x150x8 1x6

Barbell row: 225x rest pause

Amrap Rest pause of 25lbs db fg incline curls incline db extension and hangs 20,15,10

Wednesday: warmup calves adductor banded good mornings

Safety squat heels elevated close stance squat: 151x9 201x5 240x2 240x8 ,4 50% 151x20

SSB good morning: 3x101x8

SSB Psoas marches: 2x101x50 steps

Lunges 5 times down

Thursday; 2 rounds of:

Leg raises, planks, Copenhagen adductors, 

1x35x15 wide stance weighted situps + ameap drop set

50 pullups

Friday:

Weighted dips: bwx20 90x6, 115x14 350 with no weight and green band got 22+13+13 48

DB incline rows: 3x45x15

Resr Pause Hammer curl40s, incline flyes35s straight bar push down heavy and slowly 5 breaths

8/29 training

Starting some muscle building phase now. Trying to be somewhat intense in the 8-12 range

Monday: hip dominant home 

Warm up ankle

Banded DB RDL: warmup to 60sx12 3x40 total reps: 55

Bulgarian split squat: 2x40x12 each side

Hanging Leg raises: 2x15

100 total reps for leg curls, kneeling squats.

2x8 seated calves 

5 laps down and back sand bag walks

Tuesday: Upper body Ppop:

Wenning warmup: 50,25 FG hammer curls, push downs, facepulls, DB FG incline press

FG CG incline press: 135x10 185x5 225x2 225x10 + 3 50% slow eccentric 

JM press: 2x135x8 slow eccentric

Barbell row: warmup to 225x8,4,4 rest pause

30,20,10 circuit of FG incline curls, FG incline overhead extension, rear delt flyes, 25/35/45 pullovers

Thursday:

Wenning warmup: 50,25 incline curls, overhead incljne db extension rear delt flyes, dips.

Weighted dips: 90x6, 115x8 350 with no weight and green band got 16+14+11

Smith machine barbell rows: 47.5 on each side 350 method got 15+13+12 I like these better underhand

Arnold press: 45s 2x15

Saturday:

2x15 of:
Leg raises, planks, Copenhagen adductors, QL side bends, Db shrugs, 40 pullups 

wide stance weighted situps + no weight to failure

No lower body at ppops this week his basement got flooded again