Reverse Grip Bench Press

Been sick all week with a fever, sore throat and cough. Haven't been this sick for 10 years.

First day back-


1. Reverse Grip Bench Press

115lbs 5x10,10,10,10,16

2. Machine Rows

45lbs x 10
35lbs x 15
35lbs x 10
35lbs x 10
35lbs x 10

3. Push Ups

3x12 x BW


Didn't feel well after all this so I went home.

Deadlift

1. Deadlift

360lbs x 1 x 10 sets (60 seconds rest)

2. Lat Pull Downs (Neutral grip)

100x10

110x10

120x10

100x10

100x20

3. Weighted Hang

90lbs x 20 seconds

135lbs x 15 seconds

4.  Barbell Curls

50lbs x 12

45lbs x 10

45lbs x 10

45lbs x 10

Squats

1. Squats

280lbs 16x1

15x1 - 280lbs
270lbs x 1 because somebody took 10lbs off the bar and I didn't know lol.

2. Pull Ups

x11, 6, 5

Reverse Grip Bench

1. Reverse Grip Bench (60 seconds rest)

190lbs x 4 singles

180lbs x 15 singles

2. Bent Over Rows (60 seconds rest)

155 x 2

135 x 2 x 15 sets

3. Incline Treadmill Sprints

13km/h @ 15 incline x 20 seconds each x 7

Overhead Press

1. Overhead Press

115lbs x 3 x 10 sets

2. Machine Rows

5x10 w/ 45-100lbs

3. Incline Treadmill Sprints

13km/h @ 15 incline x 20 seconds x 7

Deadlift

1. Deadlift

250x3
290x3
325x5

360x 4-5 singles

2. Stiff Leg Deadlifts

180lbs x 10 x 3 sets

Reverse Grip Bench Press

1. Reverse Grip Bench Press

135x5
155x5
170x7

2. Overhead Press

65x10
80x10
90x10

3. BW Close Grip Chin Ups

3 sets x 8 reps

4. Machine Rows

50lbs x 10
60lbs x 10
50lbs x 10

5. Seated Cable Rows

60x10
80x10
100x20

6. Incline Treadmill Sprints


13km/h @ 15 incline x 20 seconds each x 7