35
12/12/24 Thursday
Treadmill 45 mins 2.73 miles
12/13/24 Friday
Squat 5x175, 5x175, 5x175, 5x175, 5x175.
Bench 5x175, 5x175, 5x175, 5x175, 5x175.
Leg press 15x270, 15x270, 15x270.
Row 12x70, 12x70, 12x70.
12/17/24 Tuesday
Deadlift 5x185, 5x205, 5x225, 8x225, 8x225, 8x225.
Dumbbell lunge 12x40, 12x40, 12x40.
12/18/24 Wednesday
Treadmill 45 mins 3.55 miles
12/19/24 Thursday
OHP 12x100, 12x105, 10x105.
Pull up 7, 7, 7.
12/20/24 Friday
Treadmill 45 mins 3.63 miles
1/7/25 Tuesday
Squat 3x175, 3x185, 5x205, 5x205, 5x205, 5x205, 5x205.
Dumbbell lunge 10x40, 10x40, 10x40.
1/8/25 Wednesday
Treadmill 45 mins 3.32 miles
1/9/25 Thursday BW = 189.0
Bench 5x175, 5x185, 5x195, 5x205, 5x195, 5x195.
Dip 20, 20, 20.
Pull up 5, 5, 5, 5, 5.
1/10/25 Friday BW = 189.2
Treadmill 35 mins 3.55 miles
1/15/25 Wednesday
Deadlift 5x185, 5x205, 5x225, 5x235, 5x245, 5x235.
Leg press 12x360, 12x360, 12x360, 12x360.
Treadmill 20 mins 1.0 miles
1/16/25 Thursday
Treadmill 60 mins 4.32 miles
1/17/25 Friday BW = 186.8
Ohp 12x105, 10x105, 11x95.
Chin up 9, 8, 8.
Dip 20, 20, 20, 20.
1/22/25 Wednesday
Bench 5x175, 5x185, 5x195, 5x195, 5x195, 5x195.
Row 12x80, 12x80, 12x80.
Dip 20, 20, 20,
Pull up 5.
1/23/25 Thursday BW = 186.2
Treadmill 45 mins 2.46 miles
Really falling off this last month. Hamstring and calf have been super tight on the right side. Limited stretching and squats.