3/21/19 – Thursday – Pull Day

Pull Day

Pullups/Deadlifts

Supersets

Single arm Barbell Rows

Actual:

Single Arm Db Row • 3 sets: 6×45lb

Deadlift • 7 sets: 6×165lb

Pull-Up • 7 sets: 6 rep

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3/20/19 – Wednesday – Arms and Legs Day

Arms & Legs Day

1-6 Rep Range

Back squats

Shoulder Press

Barbell Curls

Suitcase Carries 120 yards

Actual:

#ShoulderPress 3×105lb, 2×105lb, 4×95lb, 3×95lb, 3×95lb

#Squat 5 sets: 3×185lb

#SuitcaseCarries 4 rep

#BarbellCurl 5 sets: 6×75lb

March 16, 2019 – Saturday

Arms & Legs Day

5 rounds

6 back squats – 145lbs

Dumbbell Concentration Curls – Drop Sets

Dumbbell Tricep Extensions – Ascending Ladder

6 Shoulder Press – 75lbs

8 Turkish Get Ups

Actual:

Concentration Curls • 2×35lb, 6×30lb, 10×25lb, 12×20lb, 16×15lb

Shoulder Press • 5 sets: 6×75lb

Squat • 5 sets: 6×145lb

Laying Tricep Extensions • 20×15lb, 12×12lb, 6×6lb

3.5m bike ride carrying Bryce

March 15, 2019 at 08:31PM

Todays Pt (: Chest/Push Day
Down and Up Dumbbell Pyramids
70,60,50,40,30
Down Flat Bench
Up Decline Bench
Down Shoulder Press
Up Dumbbell Flys. ACTUAL: #ShoulderPress 6×70lb, 8×60lb, 10×50lb, 12×40lb, 14×30lb
#PeckFlys 14×30lb, 12×40lb, 10×40lb, 6×40lb
#DeclineDumbbellPress 18×30lb, 16×40lb, 14×50lb, 12×60lb, 10×70lb
#BenchPress 14×70lb, 16×60lb, 18×50lb, 20×40lb, 22×30lb