Zurdo's Journal

[Ehud]

A legs/push/pull/legs routine. Lifting M,Tu,Th,Fr

#1 Goal: Always Progress
#2 Goal: OHP 225lbs
#3 Goal: Get under 10% BF

[Ehud]

OHP:
Bar x12
95 x12
135 x10
135 x6
135 x6
135 x6

Dips:
+50 x12
+50 x12

Floor Press: Strict/Slow
185 x6
185 x6
185 x6

Various DB OHP's, Push Ups, Raises

[Ehud]

Wide Pull Ups:
BW x12
+25 x8
+50 x4
+70 x2
BW x12

BB Rows:
135 x12
185 x8
185 x8
135 x12
135 x12

T Bar Row:
2Plates x12
3Plates x12
4 Plates x12

Single Arm T Bar Row:
1Plate x12 per arm
2Plates x12 per arm

Various Curls

[Ehud]

Sat:
Squats
3 sets of 20 at 135

Floor Press
5 sets of 10 at 185

Wed:
Squats
3 sets of 20 at 145

SLDL
3 sets of 10 at 225

[Ehud]

Pullups:
BWx12
+25 x9
+50 x5
+75 x3
BW x12

BB Rows:
135 x12
145 x12
155 x12

TBar Row:
2Plates x12
3Plates x12

Single Arm TBar Row:
1Plate x12
2Plates x12

Curls, Good Mornings