Got behind on keeping the training log updated….here is the last several workouts. Basically been running my 8-5-2 protocol.
Lower Body
- Squat 3 x 8 x 375 – easy on weight, first time doing 8s in a while
- High Bar Paused Squat 275 x 10
- Front Squat 225 x 10
Upper Body (chest, biceps)
- Incline 3 x 3 x 270; back offs 3 x 8-10 x 225
- DB Bench Press 4 x 8-10
- DB Curls 6 x 6-12
- Dips 3 x max
Lower Body
- 2″ Deficit Stiff Leg Deadlift 3 x 8 x 385
- Sled Dragging 10 trips x 80 yds x 3 plates
Upper Body (shoulders, tricep)
- Press 3 x 8 x 165 – easy, but Press strength in the tank while dieting
- Behind Neck Press 3 x 8-10
- Side Delt Raise 3 x 15
- Cable Pressdowns 3 x 15-20 (rest-pause sets)
- Dips 3 x max
Upper Body (Back/Lats)
- DB Pullovers 3 x 6-8
- Chins 3 x max
- BB Rows 8 x 275, 10 x 255, 12 x 235
- Rear Delts 6 x 12-15
Lower Body
- Squats 3 x 5 x 425 – fairly easy, but can feel the lower calories/carbs
- Rack Pulls 5 x 545; 8 x 495
- Weighted Step Ups 3 x 10
- Abs 3 x 15 / Calves 3 x 30
Upper Body – skipped bench/incline stuff to let a tender pec have a little rest
- Press 3 x 5 x 195
- Behind Neck Press 3 x 8-10 x 135
- Side Delts 3 x 20 (rest-pause) super set w/ Lat Pulldowns 3 x 12 + double drop set after set 3
- DB Curls 3 x 10 super set w/ Dips 3 x max
