Cell-tech

This stuff is a joke.

Lifting

Bench Press 3x10 140
Inclined bench 5x5 55(2)
OHP 5x5 45(2)
Dips 3x10
Rope Pulldown 3x10 120
Back Squat 5x5 225

Lifting

Back Squat
1x10 135
1x5 275
5x5 245
Calf raises 3x12 90
Pullups 3x10
Inclines Bench Press 5x5 135
Ab twists 3x10 25
Situps 3x10 25

Inclined bench is feeling a little better.

Cruise Routine

Grip

CoC #2 failed attempts all day.

Lifting

Deadlift
1x10 135
5x5 225 (explosive)
Cable Rows 3x10 155
Shrugs 1x10 80(2)
Bent over Lateral Raises 3x10 20(2)
Pullups 5x5

Lifting

Flat Bench 5x5 70(2)
Cable crossovers 5x5 60 Explosive up angle
OHP 5x5 45(2)
Zercher Squat 3x5 225
Inclined Bench 5x5 55(2)
Rope Pushdown 5x5 120

Tanning

Cardio

Pullups 14, 10, 8, 6, 5

Bike for 15 minutes
Row machine 5 minutes

Lifting

Squat ATG 275 10x3
Deadlift 225 5x5
Seated Calf raises 115 3x10
Rope Pulldown 3x10 100
Reverse Curls 3x10 60
Cable Crossovers 5x5 90
Shrugs 3x10 75
Bent over Lat raises 3x10 20

Lots of volume, took about an hour.

I think I made up for lost time in the gym.

at home

This weekend I rested mostly and...

Turkish getups 50lb dumbbell 5x5 each hand

Turkish getup 100lb sandbag 5x1 using both hands.

1 hand clean and press 50lbs 5x5.

50 pushups

20x1 ab wheel

Cardio

Bike 15 minutes, level 10 5.5 miles.
Row machine 2000m 7 minutes.
Stair stepper 5 minutes.

Stretched for 10 minutes.

Day 58

Bench 3x5 65(2) 2x5 70 OHP 5x5 55(2) failed on last rep... Cable crossovers 5x5 80 Rope Pulldown 5x5 110 Leg lifts 3x10 ab stuff 3x10

Cardio

10 minutes on bike.
15 minutes row machine

Gym Closed. I had to work late.

Day 57

10x3 285 ATG Squat
3x10 dips
5x5 220 standing calf raises
3x10 75(2) Shrugs

Day 56

Deadlift
1x10 135
1x5 225
1x5 275
5x3 315

Pullups 5x5
Cable Rows 5x5 160
Pullups 5x5
Shrugs 5x5 85(2)
Lateral Raises 3x10 25(2)

Cardio

10 minutes on bike 10 minutes on row machine 10 minutes of heavy bag work

Day 55

Bench 5x5 60(2) OHP 5x5 50(2) Cable crossovers 5x5 90 Rope Pulldown 5x3 140 Bike 10 minutes level 15 out of 20, 4 miles. Wanted to throw up, good workout.

Day 54

Back Squat ATG
135 1x10
225 1x5
275 1x5
315 1x1 (parrallel)
285 5x3
280 5x3

Core work

Seated Calf raises 5x5 135