5 45lb deadlifts (warm up) 5 70lb barbell deadlifts 5 80lb barbell deadlifts 5 90lb barbell deadlifts 5 110lb barbell deadlifts 4 sets 10 inverted rows (on TRX) 10 40lb lat pull down 10 hip raises 10 swiss ball roll outs 10 mini pull ups 10 SLDL — 3 sets 10 8lb medicine ball slams 10 40lb suspension...

BENCH PRESS 3X5 90% 1RM ACCESSORIES: OVERHEADPRESS 4 SETS OF 6 75% 1RM 5 SETS OF 10 INCLINED DB PRESS INCLINED DB FLYE CABLE CROSSOVER SIDE LATERAL RAISE TRICEPS PUSHDOWN -- CIRCUIT DAY 15 reps, 4 rounds KB Swings Hip Thrusts TRX Rows 30 sec plank -- BACK SQUATS AT 3X5 90%1RM ACCESSORIES: 4 SETS OF ...

Basically did the same sets as last week, but increased the number of sets this time: BENCH PRESS 5X5 85% 1RM ACCESSORIES: OVERHEAD PRESS 4 SETS OF 6 75% 1RM 5 SETS OF 10 INCLINED DB PRESS INCLINED DB FLYE CABLE CROSSOVER SIDE LATERAL RAISE TRICEPS PUSHDOWN -- CIRCUIT DAY Did core workouts -- BACK S...

Repman wrote:Hi mate.
Good journal you have here bud. I've just joined, a little quiet on here isn't it?

Hi there! Welcome! Yeahh.. it's gone a little quiet here but I do try to keep log updated. You know, for future reference

BENCH PRESS 3X5 85% 1RM ACCESSORIES: OVERHEADPRESS 4 SETS OF 6 75% 1RM (as presses are relatively weaker) 5 SETS OF 10 INCLINED DB PRESS INCLINED DB FLYE CABLE CROSSOVER SIDE LATERAL RAISE TRICEPS PUSHDOWN -- CIRCUIT DAY -- BACK SQUATS AT 3X5 85%1RM ACCESSORIES: 4 SETS OF 6 90% 1RM ROMANIAN DL 5 SET...

bent over row
2x10 50lb warm up
5x5 70lb, working set

wide grip lat
2x10 60lb
2x10 70lb

1,200 strides on the elliptical

3x5 deadlifts 4x6 front squats 3x5 assisted chin ups 3x10 bent over row 3x10 lat pulldown 3x10 seated cable rows 3x10 single arm db row — Circuit: 5 rounds 20 squat jumps 15 ball slams 10 renegade rows 5 burpees — 5x5 bench press 3x10 db press 3x10 inclined db flye 3x10 triceps rope push down 3x10 o...

5x5 bench press @ 90% 1RM

Accessory:
4x8 high rack lock outs
4x12 db press
4x12 db flyes
4x12 lateral side raises
4x12 triceps rope push down

Vegas Jon wrote:how do you like the jumprope as a warmup? Do you also do any stretching?

I like that I'm able to squeeze in some cardio as warm up, especially on leg days. I do stretching but not static

5x5 deadlift at 85% 1RM

Accessory:
4x8 barbell front squat
4x12 leg press
4x12 lying leg curl
4x12 leg extension
4x12 calf raises

15 minutes incline treadmill walk

Check out Jim Wendler's 5/3/1 program, it's pretty legit and easy to follow. But first, you have to get all your core lift 1RM because that will be the base of your cycles. Good luck!

Boss Man wrote:By under 20, do you mean under 20% on a macro-nutrient ratio or under 20g each meal?

He probably meant under 20g because he's suggesting to increase the fat intake.. which could be keto? Maybe?

3 sets 10 8lb medicine ball slams 10 40lb suspension rows ( side) 10 WGS with walk out 10 Swiss ball roll out 10 20lb cable core press 10 minutes treadmill — 10 minutes treadmill 15 minutes HIIT/ABS NTC 3 sets 10 45lb sumo squat (smith machine) 10 40lb squat machine 10 bodyweight squats 10 25lb db s...

3 rounds 30 rope slams 30 ball slams 30 goblet squats 1 minute plank 20 minutes spin — Bench 5x5 60lbs accessory: 4x10 chest press 4x10 incline db chest press 4x10 incline flys 15 mins treadmill — back squats 5x5 80lbs 4x10 db Romanian deadlifts 4x10 goblet squats 4x10 reverse lunge 20 minutes ellip...

3x12 20lb straight bar bent over rows 200 counts jump rope 5 minutes HIIT on stationary bike 3 rounds 15 15lb single arm kettlebell swing to press 15 20lb ball slam 15 20lb kettlebell swing -- 3x10 15lb single arm bent over db rows 3x15 30lb seated two-arm cable lat pull down 3x15 20lb seated cable ...