Monday: warmup
Ssb Box squat: warmup to 280x1, 4x230x10
Belt squat: 2x275x10 just got back from the lake and killed myself on the SSB.
Gray + orange banded back raise: 2x8
Decline situps 2x12
ATG Split squat 2x10 each leg
Wide pulldowns: 2x11x12 didn't go heavy on these bc of elbow.
Tuesday: warmup
Wide grip bench: warmup to 285x1 4x235x10
Machine press: 3x12x12
Seated row: 2x12x15 elbow felt better with this than chest supported
Arms: 3x15 hammer curl + overhead rope 35 + 6
Chest flyes + rear delt: 2x30x15
Standing crunch: 2x12
Thursday:
DB shoulder press: 2x75sx8
dips 25s on 30s off 2 sets lol
Front/side raise superset 2x30x10
Facepulls 2x15
Pullovers 2x10
Preacher curls 2x10
Friday: warmup
Deadlift: 275x3 315x3 355x1 375x1 395x1
Stiffs: 2x275x8
Front squats: 2x245x8,6
Nordic leg curl assisted
Leg raises
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