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.