Reverse Grip Bench + Barbell Row

1. Reverse Grip Bench

190lbs x 1 x 11 sets (60 seconds rest)

Pissed I couldn't make 15 sets.


2. Barbell Rows

155lbs x 4 x 10 sets (60-90 seconds rest)

Deadlift

1. Deadlift

Was supposed to jump 10lbs but I couldn't find a 5 anywhere until half way... This screwed it up.

380lbs x 1 x 3 sets
370lbs x 1
345lbs x 1
315lbs x 2
270lbs x 3
315lbs x 4 singles


2. Barbell Curls

45lbs x 10 x 4 sets

Squats + Overhead Press

1. Squats (Beltless)

270lbs x 1 x 16 sets (60 seconds rest)

2. Overhead Press

125lbs x 3 x 10 sets

3. Close Grip Pull Ups

6 sets of 5 reps


4. Wide Grip Pull Ups

6 singles Rest Pause Style (10 seconds between reps)


5.  Lat Pull Downs

Neutral grip -- 120lbs x 10, 8

Reverse Grip Bench + Barbell Rows

1. Reverse Grip Bench Press

180lbs x 1 x 15 sets

20 seconds rest for 6 reps
40 seconds rest for 5 reps
60 seconds rest for 4 reps

2. Barbell Rows

155lbs 10 sets x 3 reps (90 seconds rest)

3. Weighted Push Ups

2 sets x 10 w/ 45lbs on back

4. Seated Cable Rows

120lbs x 10
160lbs x 10

Deadlift

1. Deadlift

360lbs x 1 x 10 sets (No Belt) - 20 seconds rest between sets.

**Since nobody will bother to watch the whole thing, the deadlift reps are @ 0:07, 0:40, 1:23 and 2:00

2. Empty Barbell Curls

x15
x12
x10
x8

3. Lat Pull Downs

A few sets of 8-10 w/ 100, 120, 150

4. One arm lat pull downs

30x10
40x10
50x8

Squat + Overhead Press

1. Squat- No Belt

245lbs x 1 x 15 sets (20 seconds rest)

2. Overhead Press

125lbs x 2 x 10 sets

***Edit: Just realized that my pull up video was messed up. Here is the first set in full:

3. Pull Ups

3 x 6 reps

4. Lat Pull Downs

A few sets of 8 w/ 100, 120, 130lbs

5. Triceps Extensions

55lbs x 10
65lbs x 8

Deadlift + Overhead Press

1. Deadlift

360lbs x 1 x 10 sets (40 seconds rest- No Belt)


2. Overhead Press

3x5 w/ 115lbs

3. Pull Ups

2x8

4. Machine Rows

90lbs x 8
110lbs x 8

90lbs x 8

Reverse Grip Bench + Squats + Barbell Rows

1. Reverse Grip Bench Press- No wrist wraps

180lbs x 1 x 15 sets (40 seconds rest between sets)


2. Squats- No belt

270lbs x 1 x 3 sets (40 seconds rest)

225lbs x 1 x 15 sets (40 seconds rest)

3. Barbell Rows

155lbs x 5 x 2 sets

135lbs x 5 x 6 sets

No Belt & Squats

I'm taking my good friend Reg's advice to ditch the belt when I do squats and deadlifts. So from now on, I'll be doing my best to avoid using one.

Bodyweight: 202lbs

1. Squats

145x5

170x4

205x3

225x2

235x1

245x1

270x1

2. Pause Squats

190 x 5 x 2 sets

3. Leg Press

100lbs x 20

200lbs x 30

4. Incline Treadmill Sprints

10km/h @ 15 incline - 30 seconds x 3 

12.5km/h @ 15 incline - 20 seconds

14km/h @ 15 incline - 15 seconds

Overhead Press

1. Overhead Press

115lbs x 4 x 10 sets


2. Pull Ups

1x10

3. Lat Pull downs

130 x 10
110 x 10
110 x 10

Squat

1. Squat

180lbs x 10 (beltless), 10 (beltless), 20 (belt)

2. Stiff Legged Deadlift

135lbs x 10
180lbs x 10

3. Incline Treadmill Sprints

12km/h @ 15 incline x 15 seconds x 8 reps (1 minute rest)

4. Deadlift

405lbs x 1 for fun (no belt) no warm up.

Reverse Grip Bench Press

1. Reverse Grip Bench Press

3x10,10,16 w/ 135lbs

2. Machine Rows

45lbs x 25
35lbs x 25
20lbs x 25 x 2 sets

3. 2 sets of chest and tri's

4. 4 sprints @ 12-13km/h @ 15 incline x 20 seconds each

Deadlift

1. Deadlift

230lbs 5x10,10,10,10,16

315lbs x 3
270lbs x 3
245lbs x 3

2. Overhead Press

125lbs x 3
115lbs x 3
100lbs x 3

65lbs x 10,10,10,10,12

Squat

Still feeling the effects of being sick-- already felt dizzy after warming up with 135lbs lol.

1. Squats

295x1

190x10

160x10

160x10

160x10

160x12

That's it.