Why’s It So Heavy

Bent Over Row:
145×5
145×5
145×5
145×5
145×5

DB Decline Bench (Neutral Grip):
55×5
55×6
55×6
55×4
55×4

DB Split Squat:
25×5
25×5
25×5
25×5
25×5

Shrug:
205×5
205×5
205×5
205×5
205×5

Duration: 60 minutes

Box Squat:
5/225
5/225
5/275
5/275
5/275
5/315
5/315

Standing Leg Curl:
5/Pin 2
5/Pin 3
5/Pin 3
5/Pin 3
5/Pin 3

Leg Extension:
5/120
5/145
5/150
5/150
5/150
5/150

Deadlifts:
5/185
5/225
5/235
5/235
5/235
1/255
1/275

Back Extensions:
5
5/Orange Band
5
5
5

Duration: 70 minutes

Morning
Alburn AL
Dreadmill:
2.5 Miles
30 Minutes 5 MPH

Evening
Barbell Bench Press:
5/155
5/155
5/165
5/165
4/175
4/175

DB Flyes:
5/45
5/50
5/50
5/55
5/55
5/55

Decline Bench Press:
5/135
5/135
5/145
5/145
5/155

DB Preacher Curl:
5/20
5/25
5/25
5/25
5/25
3/30

BB Curl:
5/75
5/85
5/85
5/90
5/90

Duration: 70 minutes

Pull Ups:
6
6
10
10

Tire Sled Seated Pulls:
1/130 25′
1/130 25′
1/130 25′
1/130 25′
1/130 25′

One Arm Dumbbell Row:
12/70
10/75
8/80
8/85

St Arm Pulldown:
12/Pin 3 AW
10/Pin 4
7/Pin 4 AW
7/Pin 4 AW

Bent Over Barbell Row:
12/165
10/195
8/210
7/210

Face Pull:
10/Pin 3
10/Pin 3
10/Pin 3
10/Pin 3

Farmers Walks:
1/115 30′
1/115 30′
1/115 30′
1/115 30′
1/115 30′

Duration: 90 minutes

OH Press:
5/95
5/145
5/145
5/155
5/155
5/165
4/170

Upright Row:
5/120
5/120
5/130
5/135
5/140
5/140
5/145

Standing DB Overhead Push Press:
5/45
5/50
5/50
5/55
5/55

BB Shrugs:
5/225
5/245
5/245
5/265
5/265
5/275
5/275

Rope Tricep Pressdown:
5/Pin 3 AW
5/Pin 3 AW
5/Pin 4
5/Pin 4
5/Pin 4

DB Tricep Press:
5/55
5/60
5/65
5/65
5/65

Floor Press:
5/135
5/135
5/155
5/155
4/165
2/165

Duration: 90 minutes

Incline Dumbbell Bench Press:
12/65
10/67.5
8/70
7/70

Barbell Bench Press:
12/145
10/155
7/165
4/170

Flat DB Flyes:
12/35
10/40
8/42.5
6/45

Incline Bench Press Orange Band:
8/95
7/95
6/95
6/95

EZ-Bar Curl:
10/85
8/90
7/90

Standing Hammer Curl:
10/35
8/40
6/45

Duration: 80 minutes
“Goose” got accepted for college at GCSU so it was time to cash in that college fund and send them their first payment

Pull Ups:
10
10
10
10

Close Grip Pull Down:
12/Pin 7
10/Pin 8
8/Pin 8
8/Pin 8

One Arm Dumbbell Row:
12/70
10/75
8/80
6/85

St Arm Pulldown:
12/Pin 3
10/PIN 3 AW
10/Pin 4
10/Pin 4

Bent Over Barbell Row:
12/165
10/195
7/210
7/210

Face Pulls:
10/Pin 3 AW
10/Pin 3 AW
10/Pin 3 AW

Sled Pulls:
4/20′/140
4/20′/140
4/20′/140

Duration: 80 minutes

Front DB Raises:
12/20
10/25
8/30
6/35

Upright Row:
12/110
10/120
8/130
7/140

Seated BB Overhead Press:
12/95
10/105
8/105
4/110

BB Shrugs:
12/205
10/255
8/265
6/265

Rope Tricep Pushdown:
10/Pin 3
10/Pin 3
10/Pin 3

Skull Crushers:
12/65
8/75
6/85

Floor Press:
10/145
8/155
6/165

Duration: 90 minutes

Knox-Vegas TN

Hack Sled:
90×5x1
180×5x2
270×5x3

Box Squat:
135×5x1
225×5x2
275×5x3

Front Squat:
135×5x1
155×5x4

Calf Raise:
80×5x1
105×5x1
125×5x3

Step Ups:
BWx5×2
50×5x3

Leg Extension:
90×5x1
135×5x2
165×5x3

Couple of laps around their indoor track 25lb plates in each hand

Duration: 80 minutes

Incline Dumbbell Bench Press:
12/60
9/65
7/70
5/70

Barbell Bench Press:
12/145
10/155
8/165
3/170

Pec Deck Flyes:
12/Pin 3
10/Pin 3 AW
8/Pin 4
8/Pin 4 AW

Incline Bench Press:
12/95
8/135
8/135

Incline Dumbbell Curl :
10/30
8/35
5/40

BB Curl:
10/65
8/75
6/85

Standing Hammer Curl:
10/35
8/40
8/40

Duration: 70 minutes