Squat

Bench Squats
135 x 8
225 x 6
225 x 5
225 x 6
225 x 5
225 x 3
Higher reps to work into heavier work loads. Right knee acting up a bit so ease into it.

Bench step ups
40 x 8 per leg
40 x 8 per
40 x 8 per rough last few

Military BB Press
115 x 12
115 x 12
115 x 11

Weighted Dips
BW+25 x 6 watch the shoulder and elbows. Ease back brother.
BW x 8
BW x 8

Chest

Incline Press
60 x 6
75 x 5
70 x 6
70 x 6
70 x 4
Maybe up all the weight a bit next time.

Cable flys
60 x 12
60 x 10 very strict
50 x 12

Calf press
330 x 12
330 x 12
330 x 12

EZ Curls
75 x 8
75 x 8
75 x 5+3

Reverse curls
45 x 12 x 2

DL

Deadlift
225 x 5
225 x 5
275 x 3
275 x 3
275 x 3

Weighted Chins
35 x 4 (2+1+1)
25 x 6 (4+2)
25 x 6 (3+3)
BW x 12 (5+2+2+2+1)

Scott Lat Pulls
150 x 8
150 x 8
150 x 8 locked arms-very controlled. Good set.

Handstand holds
30 sec x 3

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Squats

Bench Squats
135 x 8
225 x 6
225 x 8
225 x 8 tough last couple
225 x 8 rough #8
225 x 8 tough set after 4
Higher reps to work into heavier work loads. Right knee acting up a bit so ease into it.

Bench jumps
BW x 12 per leg x 2

Military BB Press
115 x 12
115 x 12
115 x 8+3

Weighted Dips
BW+35 x 4 watch the shoulder and elbows. Ease back brother.
BW x 8
BW x 8


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Cardio

1 hour walking at 4 mph and 3 incline.

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Chest

Incline Press
60 x 6
80 x 2 ( shoulder twinge-stopped)
60 x 8
70 x 6
70 x 6

Rings
Flys/press (superset) 10 x 10 slight shoulder pain- only presses today
Press x 10 (5, 5)
Press x 10 (8, 2)
Press x 10 (6, 3, 1)

Calf press
330 x 12
330 x 12
330 x 12

EZ Curls
75 x 8
75 x 6, 2
75 x 4, 4

Reverse curls
35 x 15

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Chest

DB Incline Press
55 x 6 warm up
80 x 4
70 x 7
70 x 5
70 x 4

Ring Flys Supersets
BW x 10 presses

BW x 10 presses

BW x 10 presses weak!!!!

Pushups
BW x 15 spent

Calf Press
330 x 12
330 x 12
330 x 12

EZ Curls/Superset w/reverse EZ curls
75 x 8
75 x 7
75 x 6