Get it up ya

[LatFlare]

Mon 18 mar

Bike 50 min

 

[LatFlare]

Tue 19 mar

Bench
95 x 3 x 2 sets
/lat pulls

Single side db bench x 3 sets
/ cable rows
Arnold press x 2 sets

Ghr / dips x 2 sets

 

[LatFlare]

Fri 22 mar

Row 1km

Squat
60 x 5 x 2 sets

Single arm db press/pullups x 3 sets

 

[LatFlare]

Mon 25 mar

Run 1min on 1min off
20 mins

 

[LatFlare]

Tue 26 mar

Deadlift
140 x 4 x 2 doh

Single leg press / pullups
X 5 sets

Db bench
Arnold press/single arm db bench
Dips/flyes

 

[LatFlare]

Wed 27 mar

Run 1min on 1min off
20 mins

 

[LatFlare]

Thu 28 mar

Ohp
60 x 5 x 2
/cable rows

Bench
80 x 5 x 2
/ lat pulls

Incline bench / pullups x 2

 

[LatFlare]

Mon 1 apr

run 2min/1min walk
20min

 

[LatFlare]

Fri 12 apr

Run 3/1

 

[LatFlare]

Sat 13 apr

Bench
Up to 85 x 4 x 2
/ pullups

Some other stuff can't remember, lots of pullups

 

[LatFlare]

Sun 14 apr

Squat
Up to 120 x 1 x 2

Deadlift
Up to 160 x 2

Single leg press

Upper back, abs

 

[LatFlare]

Mon 15 apr

Run 3/1 treadmill

Ohp 50 x 5,5,max
Cable rows

Dips, abs, t rows

 

[LatFlare]

Tue 16 apr

Aslt bike 50 cal, 6 pullups, 12 hr pushups x 10

 

[LatFlare]

Mon 22 apr

Aslt bike, tgu's

Bench
90 x 4 x 2

Arnold press/dips
Curls/flyes/btn pres
Single leg press /abs

 

[LatFlare]

tue 22 apr

run 3:1

 

[LatFlare]

wed 24 apr

squat 110 x 3
deadlift 150 x 4

single side db press/row

 

[LatFlare]

thu 25 apr

pullups x 15,12,8

ohp 50 x 4 x 3

dips/abs

shoulder tendinitis expecially during overhead, been swimming a lot.

 

[LatFlare]

Fri 26 apr

Run 4/1

 

[LatFlare]

Mon 29 apr

Run 4/1

 

[LatFlare]

Tue 30 apr

Squat 100 x 3 x 3
Ssb squat 80 x 10
Deadlift 160 x 2 x 2
Single leg press x 20 x 4
Pullup leg raise, cable flyes, abs