ExRx.net

Pulldown
40-80x10
90x8
60x10,10, 10 pausing at bottom

Dip
bw-15x8
bwx8,8.8 pausing at bottom

Hammer curl
10-16x10,10, 8

Might go heavy again on friday with little adjustments

Squat
2x3x100

SL DL
1x5x100

Seated calves
3x20x50

Still fatigued

Wednesday:

Pulldown
2x10x70
5x70 paused

Dip
2x8xbw paused

Hammer curl
2x10x13

Rear delts with cables
3 x 20-40 x 5

Friday

Deadlift
5x3x120

Pulldown
3x10x70

Dip
2x8xbw

assistance work same as wednesday

Squat
6x3x100

Box squat
3x8x60

Job is taking the juice out of me so i will be reducing stuff and splitting it better over 3 days

Squat
2x5x100 completely out of strength even this was hard...

Deadlift
10x3x140

Hammer curl
3x10x13

Btn press
40x8
50x5

Cable row
2x10x60

Pulldown
90x9
100x4
80x10
70x10
60x10

Dip
bwx10, 18, 8, 5

Hammer curl
16x10, 8, 8

Squat
5x3x100

Pulldown
90x8
100x5
70x10, 8, 10

Dip
bwx10
5x10
10x10
15x9
20x5
bwx8,8

Hammer curl
10x10
13x10
16x10
18x8
13x10,10, 10

Rear delt work with cables
3x20-40x 5 kg

Back from sickness

Pulldown
80x10
90x5
60x10,10

Dip
bwx8
+5x8
+10x8
+15x6
bwx8, 5

Hammer curl
10x10
13x10
16x10, 8
13x8

Db squat
24x10
30x10
39x8

Squat
5x3x100

Pulldown
2x10x70

Dip
bwx5, 8

Hammer curl
2x10x13

Deadlift
5x3x100

Atg pause squat
5x100

Pulldown
90x10
100x5
70x10,10,10

Dip
bwx8, 24, 8, 8, 8

Hammer curl
18x10
22x8
16x10
13x10, 10

SL deadlift
100x10
120x8

Dip
bwx8
5x8
10x8
15x8
20x8
25x5 pr!
bwx8,8,8

Hammer curl
10x10
13x10
16x8
18x8
22x8
16x10, 8, 10

Cable row
3x10x60

Squat
1x150
5x5x100

Deadlift
4x180 $h1t form
2x3x140

some light upper body work

Squat felt a little better but overall very fatigued and deadlift moved alot slower than last week

Pulldown 70x20, 8, 10, 8 Dip bwx3, 5, 24, 8, 8, 8 Hammer curl 10x10 13x10 16x10 18x10 Some cable pumping for biceps Straight-leg deadlift 3x10x100 Seated calves 4x20x50 With the 6 am wake ups and very physically demanding job im getting f*cking tired, unmotivated and pissed off. Ive ate about 1k mor...

Front squats as warm-up

Atg paused squat
3x8x80

Forgot the calves again

If this doesnt make my squat go up i dont know wtf will.

Pulldown
40->80x10
90x5
60x10, 10, 10

Dip
bwx8
+5x8
+10x8
+15x8
+20x6
bwx10, 7

Hammer curl
10x10
13x10
16x10
18x8
13x14, 10, 10

Tricep pushdown
3x10xstack

Lats still quite fatigued from deadlifting