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  1. #131
    Join Date
    Jan 2011
    Posts
    337
    Monday 14 September 2020
    Seated press (from pins) 160 x 3, 3, 3, 3, 3
    BB Row 175x5, 185x5, 195x5, 205x5, 215x5
    Dips BW+80 X 10, 10, 10
    UH Pulldown 125 x 10, 10, 10

  2. #132
    Join Date
    Jan 2011
    Posts
    337
    Thursday 17 Thursday 2020
    Press 165x5, 170x4, 175x3, 180x2, 185x1
    Push Press 195x3, 205x2, 215x1
    WG Pulldown 135 x 10, 10, 10, 10

  3. #133
    Join Date
    Jan 2011
    Posts
    337
    Saturday 19 September 2020
    Squat 155 x 3, 3, 3, 3, 3
    RDL 155 x 8, 8 , 8
    Leg press 315 x 10, 10, 10
    CB Hamer Curl 35 x 12, 12, 12

  4. #134
    Join Date
    Jan 2011
    Posts
    337
    Sunday 20 September 2020
    1/4 mile run
    5 sets of 15 squats, 10 push ups, 5 chin ups
    1/4 mile run

  5. #135
    Join Date
    Jan 2011
    Posts
    337
    Monday 21 September 2020
    Seated press (from pins) 165 x 3, 3, 3, 3, 3
    BB Row 185 x 5, 195 x 5, 205 x 5, 215 x 5, 225 x 5
    *Only had 30 minutes, but got all my planned weights and reps for those lifts.

  6. #136
    Join Date
    Jan 2011
    Posts
    337
    Thursday 24 September 2020
    Press 170x5, 175x4, 180x3, 185x2, 190x1
    Push Press 200x3, 210x2, 220x1
    WG pulldown 140 x 10, 10, 10, 10
    *Some reps were a bit of a struggle, but managed a PR on press with only 4 hours of sleep.

  7. #137
    Join Date
    Jan 2011
    Posts
    337
    Saturday 26 September 2020
    Squat 160 x 3, 3, 3, 3, 3
    RDL 160 x 8, 8, 8
    Leg press 335 x 10, 10, 10
    * Just a quick workout on my lunch break

  8. #138
    Join Date
    Jan 2011
    Posts
    337
    Sunday 27 September 2020
    1/4 mile run
    5 sets of 15 squats, 10 push ups, 5 chin ups
    1/4 mile run

  9. #139
    Join Date
    Jan 2011
    Posts
    337
    Monday 28 September 2020
    Seated press (from pins) 170 x 3, 3, 3, 3, 3
    BB Row 195 x 5, 205 x 5, 215 x 5, 225 x 5, 235 x 5
    Dips BW+80 x 10, 10, 10
    UH Pulldown 130 x 10, 10, 10

  10. #140
    Join Date
    Jan 2011
    Posts
    337
    Thursday 1 October 2020
    Press 175 x 5, 180 x 4, 185 x 3, 190 x 2, 195 x 1
    Push Press 205 x 3, 215 x 2, 225 x 1/2, 1/2
    WG Pulldown 140 x 10, 10, 10
    Incline BP 145 x 8, 155 x 8, 165 x 8
    Seated Row 140 x 10, 10, 10
    *Another PR in the Press, but I'm about maxed out. I'll go for 200 next week, and maybe take fewer reps as I move up in weight. After that, I may do some a few cycles of 531 to build on what I've got or try some conjugate method for a little change.
    ** 225 Push Press was my first miss of a target weight since moving to this program in May, so I can't be too unhappy, especially since I wasn't sure about working out tonight as tired as I was. I'll give it another go next week, and see how it goes.
    Last edited by prestojo; 10-02-2020 at 12:15 PM.

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