BW: 201

Morning

A1: squat: 5 x 5 x 230 lbs
A2: glute ham raise: 5 x 5

B1: calf raise: 2 x 10 x 155 lbs
B2: power cleans: 2 x 5 x 95 lbs

Still in reduced mode due to back.

Morning

A1: bench: 5 x 5 x 230 lbs
A2: bent rows: 5 x 10 x 95 lbs*

B1: barbell curls: 2 x 5 x 110 lbs
B2: bench dips: 2 x 10 x 45 lbs

*Back still tweaked

Morning

A1: squat: 3 x 5 x 225 lbs
A2: glute ham raise: 3 x 5

B1: calf raise: 2 x 10 x 135 lbs

Still in reduced mode due to back.

BW: 199

Morning

A1: bench: 5 x 5 x 225 lbs
A2: bent rows: 5 x 10 x 45 lbs*

B1: barbell curls: 3 x 5 x 105 lbs
B2: bench dips: 3 x 10*

*Back still tweaked so taking it easy

Evening

Yoga: hot yoga, 1 hour

Yesterday

BW: 198

Morning


A1: bench: 3 x 5 x 220 lbs
A2: bent rows: 3 x 5 x 145 lbs

Tweaked my lower back on the 3rd set of rows so called the workout. Fingers crossed its better by Monday.

Evening

Yoga/ hot yoga, 1 hour

Friday

BW: 199

Morning

A1: squat: 5 x 5 x 220 lbs
A2: glute ham raise: 5 x 5 x 2 kg

B1: calf raise: 2 x 5 x 160 lbs
B2: power cleans: 2 x 5 x 160 lbs

BW: 200

Morning


A1: bench: 5 x 5 x 215 lbs
A2: bent rows: 5 x 5 x 140 lbs

B1: barbell curls: 3 x 5 x 100 lbs
B2: bench dips: 3 x 10 x 35 lbs

BW: 200

Morning


A1: bench: 5 x 5 x 215 lbs
A2: bent rows: 5 x 5 x 140 lbs

B1: barbell curls: 3 x 5 x 100 lbs
B2: bench dips: 3 x 10 x 35 lbs

Friday

BW: 198

Morning

A1: squat: 5 x 5 x 215 lbs
A2: glute ham raise: 5 x 5 x 2 kg

B1: calf raise: 2 x 5 x 155 lbs
B2: power cleans: 2 x 5 x 155 lbs


Afternoon

Yoga: hot yoga, 1 hour

BW: 198

Morning


A1: bench: 5 x 5 x 210 lbs
A2: bent rows: 5 x 5 x 135 lbs

B1: barbell curls: 3 x 5 x 95 lbs
B2: bench dips: 3 x 10 x 30 lbs

BW: 198

Morning

C2 row: 15 min

The computer is down so just steady row for time.

Afternoon

Yoga: hot yoga, 1 hour

BW: 197

Morning

A1: squat: 5 x 5 x 210 lbs
A2: glute ham raise: 5 x 5 x 2 kg

B1: calf raise: 2 x 5 x 150 lbs
B2: power cleans: 2 x 5 x 150 lbs

BW: 197

Morning


A1: bench: 5 x 5 x 205 lbs
A2: bent rows: 5 x 5 x 130 lbs

B1: barbell curls: 3 x 5 x 90 lbs
B2: bench dips: 3 x 10 x 25 lbs

BW: 197

Morning

A1: squat: 5 x 5 x 205 lbs
A2: glute ham raise: 5 x 5 x 1 kg

B1: calf raise: 2 x 5 x 145 lbs
B2: power cleans: 2 x 4 x 145 lbs

BW: 199

Afternoon

Yoga: 1 hour hot yoga

BW: 200

Morning


A1: bench: 5 x 5 x 200 lbs
A2: bent rows: 5 x 5 x 125 lbs

B1: barbell curls: 3 x 5 x 85 lbs
B2: bench dips: 3 x 10 x 20 lbs

BW: 199

Morning

A1: squat: 5 x 5 x 200 lbs
A2: glute ham raise: 5 x 5 x 1 kg

B1: calf raise: 2 x 5 x 140 lbs
B2: power cleans: 2 x 4 x 140 lbs

BW: 198

Morning

A1: squat: 5 x 5 x 195 lbs
A2: glute ham raise: 5 x 5

B1: calf raise: 2 x 5 x 140 lbs
B2: power cleans: 2 x 5 x 140 lbs

BW: 197

Morning

Yoga: session 1 +

A1: bench: 5 x 5 x 190 lbs
A2: bent rows: 5 x 5 x 115 lbs

B1: barbell curls: 3 x 5 x 75 lbs
B2: bench dips: 3 x 10 x 10 lbs

Afternoon

Yoga: 1 hour hot yoga