Week of 11/9-11/13

Monday 11/9:
Rack pulls (from 18"): 135 x 5, 225 x 5, 275 x 5, 315 x 5, 365 x 3, 405 x 3, 455 x 3, 495 x 3, 545 x 3

Good Mornings:
135 x 8, 185 x 8 x 2

Front Squats:
185 x 5, 225 x 5 x 2, 245 x 3 x 2

Leg Extensions:
3 sets of 12

Ab Machine:
3 sets of 15

Calf Raise:
3 sets of 25



Tues 11/10:
Upper Back and Biceps

Shrugs, Pulldowns, curls, etc.

Wed 11/11 and Thurs 11/12:
Off

Fri 11/13:
Upper Body Recovery

Close grip Bench:
95 x 15, 115 x 12, 135 x 12, 155 x 12, 175 x 12

Lat pulldowns:
some sets x some reps

Curls, Tricep extensions neutral grip, shoulder raises, Shrugs, bent over rows


This was a very hectic week. This is what I worked as well as I can remember. I had a lot of tests and projects which demanded my attention so I lifted on sort of a deload.