Training Log

Embracing The Holiday Fluff

Training went exceptionally well this week, everything seems to be moving in the right direction except for my body weight ha-ha. I’ll worry about that after all the holiday’s, for now I’m going to continue to enjoy myself.

Here’s what I did this week:

Monday, December 10th, 2018

BW: 77.2

Dynamic Warm-up: 10 minutes

Feet Up Bench Press: 45(20)X10, 100(45)X4, 132(60)X2… 148(67.5)X4X5 RPE 7, 148(67.5)X6

BB Pull Over: 40X3X10

DB Tate Press: 20/25/30X10

Cable Biceps Curls: 30X3X10

Duration: 45 minutes

Tuesday, December 11th, 2018

BW: 77kg

Dynamic Warm-up: 10 minutes

SSB Squat: 70(32.5)X8, 181(82.5)X4, 225(102.5)X2…. 253(115)X5X5, 253(115)X1X6

Sumo Deadlift(2s pause): 314(142.5)X4X4

Belt Squat: 90X3X12

Duration: 1.5 hours

Wednesday, December 12th, 2018

BW: 77kg

Dynamic Warm-up: 5 minutes

Bench Press(2s pause): 45(20)X8, 99(45)X4, 132(60)X2… 148(67.5)X4X3

DB Seated OH Press: 45/50/50/45X10

Seated Cable Row: 110X4X10

Duration: 40 minutes

Thursday, December 13th, 2018

BW: 76.4kg

Dynamic Warm-up: 10 minutes

Low Bar Squat: 45(20)X8, 154(70)X5, 220(100)X3, 264(120)X1, 308(140)X1… 330(150)X4X3, 330(150)X2X4

Conventional Deadlift: 264(120)X2, 330(150)X1… 363(165)X4X3, 363(165)X4

Reverse Hypers: 90X4X12

Duration: 1.75 hours

Friday, December 14th, 2018


Saturday, December 15th, 2018

BW: 77kg

Dynamic Warm-up: 10 minutes

Competition Bench Press: 45(20)X8, 100(45)X4, 132(60)X2, 154(70)X1… 170(77.5)X4X3, 170(75)X2X4

Seated Row Machine: 110X3X8

Cable Triceps Press Downs: 62.5X3X8

DB Hammer Curls: 25X3X8

Duration: 1 hour

Sunday, December 16th, 2018