Been wanting to write a joural for a while so here it goes. This is what I have been lifting since I started. So far I only have my routine on here hopefully I ll add some more stuff soon.

Week 1 - 4

Monday

Bench Press

wk1 wk2 wk3 wk4

8 x 135| 8 x 135| 8 x 135| 8 x 145

6 x 135| 5 x 135| 8 x 135| 8 x 145

Low Incline Dumbell Press

8 x 25| 8 x 30| 8 x 35| 8 x 40

8 x 30| 8 x 30| 8 x 40| 8 x 40

Lat Pulldowns

8 x 120| 8 x 130| 8 x 130| 8 x 140

8 x 140| 8 x 130| 8 x 130| 8 x 140

Deadlifts

8 x 165| 8 x 175| 8 x 185| 8 x 205

8 x 165| 8 x 175| 8 x 205| 8 x 225

Barbellrows

8 x 50| 8 x 70| 8 x 80| 8 x 120

8 x 70| 8 x 70| 8 x 100| 8 x 120

Shrugs

8 x 50| 8 x 60| 8 x 65| 8 x 70

8 x 50| 8 x 60| 8 x 70| 8 x 70

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