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  • W1D2 - Sunday

    BW: 181.8

    BP
    135 x 10
    155 x 10@6
    175 x [email protected]
    180 x 9@9

    Cable Chest Fly
    27 x 12@7
    30 x 12@8; 11@8

    Sitting DB Shoulder Press
    35s x 12@6
    40s x 9@7; 10@8

    Seated Row
    45 x 10
    90 x 10@6
    105 x 12@8

    Cable Back Fly
    10 x 8; 10@8
    7 x 13@7

    BB Curls
    55 x 16; 15

    Tricep Pushdown
    44 x 17; 12

    Comment


    • W1D3 - Monday

      BW: 181.8

      Easy Run
      6.3 Miles / 52:43 (8:24)@4

      Comment


      • W1D3 - Tuesday

        BW: 181.8

        RDL
        135 x 10
        185 x 10@7 x 3

        Hip Thrust
        200 x 10@8 x 2
        180 x [email protected]

        BSS
        BW x 10
        35 x 10; 10; 11

        Calf Raises
        105 x 14; 13

        Leg Curls
        50 x 12@7; [email protected]; 12@8

        Standing DB Curls
        30s x 16@6; 27.5 x 12*

        French Press
        44 x 15
        38 x 10

        Leg Raises
        13; 12; 8*

        Ab Wheel
        15 x 2

        Comment


        • W1D5 - Wednesday

          BW: 181.1

          Lat Pull Down
          110 x 10@6
          120 x 10@7 x 3

          Cable Rows
          115 x 12@7
          125 x 12@8 x 2

          Low IDBP
          55s x 12@6
          65s x [email protected]
          60s x [email protected]
          55s x [email protected]

          DB Lat Raises
          20s x 15 x 2

          Upright Rows
          45 x 12; 12
          55 x 12

          BB Curls
          55 x 15 x 2

          Push Ups
          BW x 20; 15

          Tricep Pushdown
          44 x 12
          38 x 12

          Comment


          • W1D6 - Thursday

            BW: 181.8

            Long Run
            9 Miles / 1:15:00 (8:15 avg)@5

            Comment


            • W1D7 - Friday

              BW: 181.1

              Easy Run
              4.1 Miles / 35:41 (8:30 avg)@4

              Comment


              • W2D1 - Saturday

                BW: 181.1

                BP
                155 x 10@6
                175 x [email protected]; @8
                165 x 10@7

                Cable Chest Fly
                23 x 10@6
                27 x [email protected]; @8

                Row
                180 x 12@8; 10@8

                BB Curls
                55 x 10
                65 x 10@6; 10@6

                Tricep Push Down
                2 sets

                Back Cable Fly
                10 x 12@7; 12@8

                W2D2 - Sunday

                Long Run
                10 Miles / 1:19:36@7

                W2D3 - Monday

                BW: 180.6

                HBS
                135 x 10
                175 x 10@7; @7; @7

                Hack Squat
                95 x 10@7
                115 x [email protected]

                Seated Calf Raises
                45 x 12
                25 x 12

                Leg Exten
                50 x 12* x 2

                Sitting DB Curls
                30s x 12; 12

                French Press
                44 x 13
                33 x 15

                Comment


                • W2D4 - Tuesday

                  Lat Pull Down
                  120 x [email protected]; [email protected]; 11@7

                  Cable Row
                  110 x 12@7
                  125 x 13@8; 12@8

                  Low IDBP
                  55s x 12
                  65s x [email protected]
                  60s x 12@8; 9@8

                  DB Shoulder Raises
                  20s x 17@8; 15@8

                  Upright Row
                  45 x 12
                  55 x 12

                  BB Curls
                  65 x 12; 12

                  Push Ups
                  BW x 25; 13

                  Tricep Push Down
                  38 x 12; 12

                  Comment


                  • W2D5 - Wednesday

                    BW: 181.1

                    RDL
                    135 x 10
                    195 x 10@7 x 3

                    BSS
                    BW x 10
                    25 x 10
                    35 x 11; 11

                    Hip Thrust
                    90 x 10
                    140 x 10@7 x 3

                    Leg Curls
                    40 x 12@6
                    50 x 12@7; 12@8

                    Calf Raises
                    105 x 15; 13

                    Leg Raises
                    12; 10(2)

                    Ab Wheel
                    15; 12

                    Sitting DB Curls
                    30s x 13; 10

                    French Press
                    38 x 15; 11
                    ‚Äč

                    W2D6 - Thursday

                    Easy Run
                    4.2 Miles

                    W3D1 - Friday

                    HBS
                    175 x 10@6
                    185 x 10@7 x 2

                    Leg Press
                    12@7; 11@7; 11@7

                    Leg Exten
                    3 sets

                    BB Straight Curls
                    2 sets

                    W3D2 - Saturday

                    BB Row
                    115 x 10 x 3

                    BP
                    155 x 10
                    175 x 8@7; 7@8
                    155 x 10@7

                    Deficit Push Ups
                    BW x 10; 10; 11

                    Seating DB Press
                    45s x 8@8
                    40s x 10@7; 10

                    Seating DB Curls
                    2 sets

                    W3D3 - Sunday

                    Easy Run
                    2 Miles

                    W3D4 - Monday

                    RDL
                    195 x 10@7 x 3

                    BSS
                    BW x 10
                    30 x 10
                    40 x 12@7 x 2

                    Hip Bridges
                    Single Leg x 13; 12; 12

                    Good Morning
                    65 x 10; 10; 12

                    Hanging Leg Raises
                    12; 10; 7

                    BB Curls
                    2 sets

                    French Press
                    2 sets

                    Comment


                    • W3D5 - Tuesday

                      BW: 181.8

                      Lat Pull Down
                      100 x 10
                      120 x [email protected]
                      140 x 10@8; 10@8

                      Cable Row
                      120 x 10@7
                      140 x 12@8
                      130 x 11@8

                      Low IDBP
                      55s x 12
                      60s 12@8; [email protected]; 11@8

                      Lat DB Raises
                      25s x 12@8
                      20s x 13@8

                      Back Cable Fly
                      7 x 9
                      5 x 12

                      Sitting DB Curls
                      25s x 11@6; 11@7

                      Push Ups
                      BW x 22; 16

                      Tricep Pushdown
                      44 x 10
                      38 x 12

                      Comment


                      • W3D6 - Wednesday

                        BW: 181.8

                        Easy Run
                        6.3 Miles / 52:12 @4

                        Comment


                        • W4D1 - Thursday

                          BW: 181.4

                          HBS
                          135 x 8
                          175 x 4
                          195 x 10@7 x 3

                          Hack Squat
                          115 x 10@7 x 3

                          Leg Exten.
                          15; 15; 15

                          Calf Raises
                          105 x 13; 11; 10

                          Ab Wheel
                          15 x 2

                          Leg Raises
                          10; 9

                          BB Curls
                          65 x 10@6 x 3

                          French Press
                          44 x 13
                          38 x 12

                          Comment


                          • W4D2 - Friday

                            BW: 181.2

                            BP
                            175 x 4
                            185 x 9@8
                            175 x 9@8; 10@8

                            Cable Chest Fly
                            30 x 15@7; 12@8
                            27 x 12@8; 10@8

                            Sitting DB Press
                            45s x 11@8; 10@8; 9@8

                            Row
                            140 x 15@7
                            180 x 12@8; 11@8

                            Back Cable Fly
                            10 x 10@8
                            7 x 13@8 x 2

                            Sitting DB Curls
                            20s x 12@6
                            25s x 12@8 x 2 - slow decent

                            Tricep Push down
                            44 x 16; 14
                            38 x 15

                            Comment


                            • Start of 8-10 Week PB Block

                              W1D1 - Sunday

                              BW: 183.5

                              HBS
                              205 x 5@6
                              225 x 5@7

                              Press
                              95 x 8@7
                              105 x 8@8

                              DB Row
                              60 x 15; 15

                              Cal Raises
                              105 x 15; 11

                              Leg Exten.
                              120 x 12; 10

                              Ez BB Preacher Curls
                              50lbs x 13; 10

                              Ammo Can Press
                              35lbs x 40; 35

                              Comment


                              • W1D2 - Monday

                                BW: 183.4

                                Dead
                                275 x 5
                                315 x 5@6
                                335 x [email protected]

                                IBP
                                135 x 8@6
                                145 x 8@7
                                150 x 8@8

                                Sitting DB Press
                                40s x 14@9
                                35 x 12; 11

                                Chins
                                BW x 5; 10; 10

                                DB Lat Raises
                                15s x 19; 16

                                AB Wheel
                                15; 12; 10

                                Erg
                                500m x 1

                                Comment

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