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Training Journal
Weight training:
| Tuesday |
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| Heavy total body |
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|
Sets |
Reps |
| Squat (max 275) |
4 |
6 (80% 1RM) |
| Bench Press (max 150) |
4 |
6 ( 80% 1RM) |
| Deadlift (max 225) |
4 |
6 ( 80% 1 RM) |
| Push Press (max 135) |
4 |
6 ( 80% 1 RM) |
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| Thursday |
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| Incline bench press |
3 |
10-8-6 |
| Pec dec fly |
3 |
15 |
| Lat pulldown |
3 |
10-8-6 |
| Cable row |
3 |
6-8-10 |
| Seated dumbell press |
3 |
10-8-6 |
| Cable upright row |
3 |
15 |
| Leg press |
3 |
15 |
| Romanian deadlifts |
3 |
10 |
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| Saturday |
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| Leg extensions |
3 |
15-20 |
| Leg curls |
3 |
15-20 |
| DB squat jumps |
3 |
10 |
| Plyo box |
3 |
10 |
| DB flat bench |
3 |
15-10-8 |
| Pull-ups |
3 |
as many as possible |
| Hang cleans |
3 |
6 |
| Dips |
3 |
as many as possible |
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