W3D4

Cgbp
315X5X4

SLINGSHOT
415X6
415X5
415X3

SKULLS
145X10X2

DB LATERALS
40X10X2

W3D2

TB shrug
185X10X3

Knee raise
20X3X3

FACE PULLS
110X10X3

DB Curls
55X6X3

W3D1

Bench
315X10X3

1 board
365X5X3

BBC ROLLING TRICEPS PRESS
135X8X3

W2D5

BBOHP
195X5X5

SEATED DB PRESS
85X8X2
85X10X1

REAR LATERALS DB
30X8X3

W2D4

CGBP
310X5X4

SLING SHOT BENCH
405X5X3

DB LATERALS
40X10X3

TRI PRESS DOWN on LAT PULL DOWN
90X12X3

W2D3

Wierd day. Hit up a quick one in unfamiliar gym with no gear or workout sheets.

DB ROW
85X8X3

FACE PULLS
100X10X3

DB LATERALS
40X8X3

DB CURLS
50X8X3

W2D1

Took grip out 1 finger. I have always benched with pinkies on the rings. Just trying something different. Get comfortable with it and maybe keep moving it out for less rom.

Bench
305X10X4

1 board
360X4X4

Dips
BW+90X8X3

W1D4

BBOHP
190X5X5

LAT PULLDOWN
165X8X3

DB PRESS
85X8X3

W1D3

CGBP
305X5X4

BENCH
345X5X5

Skulls
145X10X3

DB LATERALS
49X8X3

W1D2

Trap Bar Deads
225X8X4
First time doing anything lower body in a long time so took it easy
Face Pulls
110X10X4

Trap Bar Shrugs
185X10X3

Hang knee raise
BWX20X3

W1D1 Maintenance/Volume Phase

In a maintenance phase right now. I have written up a loose program just for something to refer to when I can make it to the gym. Super busy with other things at the moment.

Bench
295X10X4

1 Board
355X4X3

Dips
BW+90LBSX10X2

Shoulders

OHP
185 5X5

DB ROW
75X10X3

DB SHOULDER PRESS
85X8X3

LAT PULL DOWN
145X8X3

DB CURLS
55X8X3

Just training

Starting new training block next week. Just fucking around here

Bench
325X5X5

1 board
365X3X3

W12D2 last before meet

Bench
330X2X3

2 board
395X2X2