July 22, 2019

MONDAY 4AM

BENCH PRESS
135 lbs x 8r
185 x 5
225 x 1
240 x 1 x 2
225 x 2
220 x 2
215 x 2

1 mile walk

MONDAY– 5PM

Warm up
Resistance band pull apart 15
BW Squat 10
Jump Squat 5
Box Jump 5

Deadlift
135 lbs x 8r
85% – 340 lbs x 3r
82.5% – 330 lbs x 3r
80% – 320 lbs x 3r
70% – 285 lbs x 3r
50% – 225 lbs x 5r

Hypertrophy Circuit (3 Rounds)
Close-Stance Back Squat – 215 lbs x 8r
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 145 lbs x 8r

Restorative Circuit (2 rounds)
Leg Extension – x 50r (L25/R25) 10 lbs ankle weight
Hamstring curl – 50r L25/R25) 10 lbs ankle weight
V Ups – 20r

NOTE:
AM Body weight – 175 lbs

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