3/13/24 Wednesday
Deadlift 5x185, 5x205, 5x5x225
Leg press 15x340, 15x340, 15x340.
Ab machine 20x115, 20x115, 20x115.
3/14/24 Thursday BW = 181.0
Treadmill 45 mins 3.57 miles
3/15/24 Friday BW = 179.6
Bench press 5x175, 5x185, 5x185, 5x185, 5x185, 5x185.
Row 12x75, 12x75, 12x75.
Chin up ring 5, 5, 5, 5, 5.
Ab machine 12x130, 12x130, 12x130.
3/18/24 Monday
Bench 3x10x155.
Hex deadlift 3x10x100.
Squat 3x10x45.
3/19/24 Tuesday
Squat 5x175, 3x195, 1x215, 1x235, 1x245,
2x225, 8x195, 8x195.
Ab machine 15x130, 15x130, 15x130.
3/20/24 Wednesday BW = 179.4
Treadmill 45 mins 3.38 miles
3/21/24 Thursday
Hex deadlift 3x15x135
Ohp 10x100, 10x100, 10x100.
Pull up 9, 8, 8.
Dips 25, 25, 25.
Ab machine 20x130, 16x130, 15x130.
Ring chin up 5, 5, 5, 5, 5.
3/22/24 Thursday BW = 180.8
Treadmill 50 mins 3.85 miles
3/24/24 Sunday
Bench 3x10x155
Hexbar deadlift 3x15x185.
3/26/24 Tuesday
Bench 8x175, 8x175, 8x175, 8x175.
Row barbell 15x95, 15x95, 15x95.
Ring chin up 5, 5, 5, 5, 5.
3/27/24 Wednesday BW = 182.6
Treadmill 45 mins 3.54 miles
3/27/24 Wednesday BW = 181.0
Bench 10x160, 10x160, 15x160.
Squat 3x10x135
Deadlift 5x185, 5x205, 5x225, 8x235, 8x235, 8x235.
Ab machine 15x130, 15x130, 15x130.
3/29/24 Friday
Treadmill 45 mins 3.53 miles
4/1/24 Monday BW = 181.2
Bench 10x165, 10x165, 10x165
Squat 10x135, 10x135.
4/2/24 Tuesday
Squat 5x175, 3x195, 1x205, 1x225, 1x235, 1x245, 4x225, 7x205, 7x205.
Leg press 15x340, 15x340, 15x340.
Ab machine 15x130, 15x130, 15x130.
Feel like more core strength is improving lately. Definitely helping on some of my lifts.