maccaz

W10d2 bench to 145 x 1 pb deadlift 160 3x1

W9D4 on saturday bench 137.5 3x1 rows flys face pull

W9d3 today deadlift 230 6x1 block pull 250 3x1 ab wheel 3x-amrap

W9d2 yesterday Bench 122.5 3x3 close grip db press rows kb press

W9d1 Monday deadlift 245 3x1 squat 210 3x3 legs and back accessories

w8d3 was squat 207.5 4x6 RIP rdls etc w8d4 was on saturday bench 132.5 3x2 Spoto 100 3x5 flys seal rows

W8d2 bench 127.5 3x3 cg 112.5 2x6 shoulder press 4x10 seal row 4x10

W8d1 deadlift 205 6x2 deficit 215 3x3 squat 180 4x3 back ext 4x12 pull down 4x12

W7d4 Bench 122.5 3x4 spoto bench 100 3x5 db row 40s 4x12 db fly 15s 4x12 face pulls

W7d3 squat 195 4x8 (hard) leg extensions leg curls gym closed gotta do rdl etc in the morning

W7d2 bench 130 3x2 cg 105 2x8 shoulder press 30 4x10 seal row 4x10

W7d1 last night deadlift to 250 x 1 262.5 x 1 Pb 270 x 1 pb deficit deadlift 235 3x2 good mornings back extensions pull downs

w6d4 saturday morning bench 107.5 4x8 spoto 102.5 3x6 row 4x10 db press incline 37.5 4x10 arms etc

W6d3 squat 175 4x10 pause squat 100 3x6 rdl 4x10 leg ext 5x12 leg curls x lots

W6d2 bench 102.5 4x8 cg 100 3x8 db ohp 35 x8, 37.5 x 8, 40x8 Pb row 4x12 kb ohp 4x12