Heavy Squat

BB squat (Gold's)

275 x 4

295 x 4

295 x 1

275 x 3

275 x 4

275 x 4



DB Incline Press

70 x 4

80 x 4

80 x 3

80 x 2



Weighted Dips

45 x 5

45 x 5

45 x 5 good sets, but increase wt next session

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Dynamic DL

Stiff-legged DL

225 x 8

245 x 8 (4, 4)

245 x 8 (6, 2)

245 x 8 (6, 2)



Close grip pull ups

BW x 10

BW x 8 (6, 2)

BW x 8 (6,2)



Military Press BB

115 x 8 x 3 last set was a little challenging. The rest was pretty easy. Let's bump up to 120 next time.

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Dynamic squat

205 x 8 really low parallel

205 x 8

225 x 8

225 x 8 great set. Next time do all four at 225.



Incline DB press

70 x 8

70 x 7 wow

70 x 5 1/2

65 x 6 great set





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Heavy Squat

90k x 5

110k x 4

120k x 2 (309 lb)

110k x 3 (287 lb)

110k x 3



Box jumps/step jumps SS

12 jumps x 12 steps per leg x 3 Woooooooooooooowwwww!!



Bench Press slight incline (BB)

50k (155) x 4 WU

70k x 3 (200 lb)

70k x 3

70k x 3

70k x 3 + 3 burns at top



Parallel bar hand stand

3 x 30 second



Ring dips

BW x 10 x 3 (kinda sloppy there at the end)







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DL Heavy

DL

120k x 3 (off ground) (309lb)

120k x 3

120k x 3

120k x 3 good set



Chins/Pendlay row SuperSets

12 chins/6 rows x 3



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DL Dynamic

Deadlift

247 x 8 (90k)

247 x 8

247 x 8

247 x 8

287 x 6 (110k) (3, 40 seconds, 3)



Weighted Chins

10k x 8 (22 lbs)

10k x 6

10k x 7 (4,3)

10k x 4

BW x 8



Standing Military Press

20k x 8 (89 lb)

25k x 8 (100 lb)

25k x 8 tough last two reps



FreeMotion reverse curls

15 x 8 per arm

17.5 x 8 x 2



























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DL Heavy

225 x 5

275 x 4

295 x 1

315 x 1

DL feels like crap. No energy at all.



Weighted Chins

35 x 4 I feel weak today. Diet?

BW x 8

BW x 8

BW x 8

BW x 8 Horrible workout!!!

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