12-15 squat
squat
135x5
165x5
175x5
-worksets
185x5
205x5
225x5

-easy

jumping exercises

2x20 hamstring curls

various ab work.



~1 hr later treaded water for an hour - very tiring.

done

.....

12-17
bench
135x5
155x5
165x5
175x5
185x5

muscle ups
bwx1
bwx1
...

dhima

12-8
5/3/1 max bench
-built up to 210x7 *PR*

12-10
5/3/1 max deadlift
sumo rack pull 465x1

12-11
dreaded water 20 mins

took break over weekend with some
-random kettlebell work

12-14
bodyweight skills
- built up to muscle-up for 5 sets of 1 rep.
-muscle up is HUGE for me since i haven't even tried to do one since i weighed ~150lbs and my current bodyweight is ~190lbs

dhima

squat
-warmup
45x5
95x5
135x5
185x5
225x3
-worksets
245x5
265x3
285x3

205x10 x3 sets

hamstring curls
3x15
1x10

weighted planches
30, 45, 60 secs

standing calves
2x20

warmup was extended cause my legs were

cold/stiff because of the weather.

brutal workout

bw ~185 (low for me)

dhima

12-1 deadlift

sumo rack pulls
- built up to 445x3

isolateral leg work and hamstrings

.....

12-4 Military press

military press
-warmup
45x5
65x5
85x3
-worksets
95x5
105x3
120x5 PR

70x10 x5 sets

one pulldowns
50x15 x3sets (per arm)

hanging full range leg raise
3x5

done...

120x5 felt solid and...

dhima

fri 11-27
squat
-warm up
135x5
185x5
205x3
-work sets
225x3
245x3
265x5 w/ belt (easy-ish)

185x10 x3 (no belt)

1 hour of racquetball

i feel like my squats could've been much stronger, however my legs were pretty destroyed from my thanksgiving day workout: dragged a 180lbs sled 2/3 of a mile

.....

sun 11-29
bench
-warmup
135x5
135x5
155x3
-work...

dhima