The wife is out of town so I had to go solo in the gym
bench with swiss bar on 2nd or 3rd grip.
243x5
273x5
295x1
310x1
run the handles with the swiss bar. Start close do 3 reps then move to the next handle.
223 2x12 (3 reps each handle)
bb rows
205 4x6
ez bar pushdowns
3x15
klokov press
115x6, 135x6
band pull aparts
chest supported curls
ab fallouts
8/5 rep lower - ROUGH DAY
ankle weight leg curls
3x12
free squat against light band
223x5
238x5
253x5
273x2
288x5
wide grip deadlift. plates raised 3 inches
310x5, 3 and cut it because of knee pain
roller hypers
6 plates 4x12
band pushdown side bends
4x12
serrano split squats
3x6 on weak leg, 3x3 on strong leg. Big size difference in good/bad legs. Need more work on bad leg.
8/7 DE upper
BW 239.3
Speed bench with 60# of chain
185 9x3
205x1
223x1
243x1
swiss press bar - rep work
200x5
215x5
230x5
Cable rows with fat DD handle
200 4x12
kettlbell extension
not sure of weight 3x20
Rear delt destroyer set
70, 35, 17 reps
fat gripz barbell curls
neck harness
8/9
Max effort lower
GHR 3x8
Deadlift with plates on 1 mat. Added 120# of chain
398x2
448x2 add belt
486x1
513x1
536x1
556x1
576x1
601xmiss
486x3
Short strap rev hypers
side bend pushdowns
tkes - right leg only
split squats
neck harness
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