Fully Focused

[dirtyd]

Pull-ups
Wide Grip
1x12
1x8
1x8

Underhand
1x9 - Pause at the bottom
1x8 - Pause at the bottom
1x9


Machine Calf-Raises
7x12-15

Military Press
95x10
135 x 8
135x10
155x6 - 3 Push Press
175xfail - Damn it
155x3
135x7

DB Rows
55x10
65x10
65x10


DB Side Raises
20x10
20x10
30x9

Bent-over Raises
20x12
20x14
20x14

Hanging Leg Raises
3x10

Machine Crunch
3x10-12

Hang Clean
95x4
115x3
135x3
155x3

[dirtyd]

Flat Bench
135x8 - Warm-up
135x8 - Warm-up
190 x 3 - Green Bands Regular Grip
190 x 3 - Green Bands Wide Grip
190 x 3 - Green Bands Close Grip
190 x 3 - Green Bands Regular Grip
190 x 3 - Green Bands Wide Grip
190 x 3 - Green Bands Close Grip
190 x 3 - Green Bands Wide Grip
190 x 3 - Green Bands Close Grip
190 x 3 - Green Bands Regular Grip

DB Extension
30x12
60x10
60x10
60x10
60x9
55x10

DL
135x5
135x4 for speed
135x4 for speed

RDL
2x5 @ 135

[dirtyd]

Girlfriends B-Day today.

Tiny bit of cake and no 3rd meal.

Overall short on protein and too much carbs (potatoes).

At least I didnt go over on calories, I guess...

Will man up tomorrow and possibly limit cheat day significatly.

85 days left.

[dirtyd]

Recovery Day

Tri Ext
30x25
30x25
30x25


VBar Rows
40x25

Lat Pulldown
60x25

Abs
70x25
70x25

Leg Press
140x30

Good Mornings
70x15

[dirtyd]

ME Bench

Flat Bench
135x4
135x5

Reverse Band Press
225x2
275x2
335x1
365x1
385x1 - PR

Incline Bench
135x10
145x11
165x10
135x10

Free Motion Flyes
70x12
120x10
120x10

Machine High Row
90x12
120x12
130x12

Machine Low
50x10
70x10
70x12

Hammer Strength Dips
315 x 10
385 x 8
385x8

[dirtyd]

Rehab

Pusdowns
30x25
30x25

Hyperextensions
3x12


Good Mornings
95x8
95x8

Machine Abs
70x25
70x30

Machine Calves
190x25
210x25

Lateral/Front Raises
10x25
10x25