Incline Bench + Deadlifts

1. Incline Bench

160 x 6

2. Chin Ups

Total Reps 26

3. Deadlifts

390x3
405x1 x 2 sets

Pause Squats + Press + Deadlifts

1. Pause Squats

Worked up to 315x1

2. Press

70x5
80x5
90x10

3. Deadlifts

Worked up to 370x5

4. V Handle Pull Ups

32 Total reps

5. Incline Treadmill Sprints

Gym was closing down so I only did 5.

20 second sprints @ 14km/h-- 15 incline x 5

Squats + Cleans

1. Squat

215x5
250x5
280x5 x 2 sets

2. Pull ups

8 sets of 5 pull ups

3. Cleans

120x5
140x5
155x5

4. Dips

2 sets x 10 reps (shoulders didn't like this)


5. Incline Treadmill Sprints

(14km/h @ 15 incline x 15 seconds each) x 16

Incline Bench

1. Incline Bench

115x5
135x5
155x8

 Incline Bench presses feel much more easy than flat bench for me so for now... this is gonna be my main lift while I just use flat bench as hypertrophy work.

2. BB Bench Press

1. 135x10
2. 115x10
3. 90x20

3. Pull Ups

Sets of 5, 3 and 2 pull ups to 30 reps including 45lbs weighted pull ups x 3 & 20lbs weighted pull ups x 2

4. Dumbbell Rows
80x8
100x20
60x10

5. Incline Treadmill Sprints

14km/h @ 15 incline x 10 sprints (15 seconds each.)

Hill Sprints @ 5:45am! No excuses!

I'm going to try to do some conditioning 3x a week (Monday, Wednesday and Friday) @ 5:30am in the morning.


Today, I took a weighted back pack with 35lbs and ran some hill sprints.

I ran 8 of them. Nothing too hard.


For those of you who say you don't have time to lift weights or run, MAKE some time for it. It doesn't have to be everyday, start with 1 or 2 days a week. Set some obtainable goals and then take action! When you reach your goals, set higher goals!

Pause Squats + Deadlifts + Light Bench

EVERYTHING felt REALLY HEAVY today. Not good.

1. Pause Squats

135x5
160x5
195x5

2. Deadlifts

320x5
360x3
405x1


3. Light Bench

185x5
135x16
135x8


4. V Bar Pull Ups-- pull ups up to sternum

7 sets x 3 reps

5. Incline Treadmill Sprints

15 x 15 seconds @ 16km/h -- 15 incline

Squats + Clean & Press + Pull ups

1. Squats

245x5
270x3
315x3

Weights felt like shit today, only managed 3 reps. This is a PR@ 209lbs anyway.


2.  Clean & Press

95x3
110x3
125x3

3. V-Bar Pull Ups

8 sets x 3 reps
1 set of 8 reps

I'm probably not lowering myself down enough so I need to work on this next time I do chins.


4. Incline Treadmill Sprints



14-15km/h x 15 seconds x 12 @ 15 incline