W9D1 (HS/LI)

1. 3ct Pause Bench
170x4 8
205x4 9
2x190x4 8
190x4 8.5

2. Med Grip Bench
135x7 7
175x7 8.5
2x160x7 8
160x7 8.5

3. Neutral Grip DB Shoulder Press/Chins
45x8/bwx7 8.5
40x8/bwx7 8
40x8/bwx7 8.5

Dont usually superset these but was really pressed for time.

CSR (60 sec rest)
45x10
90x10
115x10
90x10
90x10

ER/IR - 2 sets of 20/20
Band Pull-aparts - 3 sets of 25 with monster mini




W9D2 HS/LI

1. Sumo Deadlifts
275x4 7
315x4 7.5
345x4 8.5
2x315x4 8
315x4 8.5

2. 3ct Pause Squat
225x5 7
255x5 8.5
2x225x5 8
225x5 8.5

3. Conv RDLs
205x8 7.5
245x8 8.5
230x8 8
230x8 8.5

Got all this done in under an hour. Did 4 sets of Decline Sit-ups later that night.



Both these sessions were done in Niagara Falls, Ontario, as I was on vacation. If anyone is ever there looking for a gym, head to Hardbodies. Its $10 for a day pass and its great place to do some serious training.