Training Log Archive: nlewiswalls

Training:

18/18/18/18 SA DB skullcrushers @ 20 lbs. (each side)
superset with
8/8/8/8 alternating grip pull-ups @ bodyweight

14/14/14/14 barbell skullcrushers @ 55 lbs.
superset with
30/30/30/30 sit-ups @ bodyweight

10/10/10/10/10 barbell rows @ 135 lbs.
superset with
12/12/12/12/12 SA KB swings @ 53 lbs. (6 each side, alternating hands)

5/5/5/5 hang power cleans @ 135 lbs.

Warm-up:

3 rounds of:
10 x bench press @ 135 lbs.
10 x barbell curls @ 35 lbs.
10 x air squats
Stretching

Training:

Bench Press:
2 @ 185 lbs.
2 @ 205 lbs.
2, 2, 2, 2, 2 @ 215 lbs.
superset with
7/7/7/7/7 barbell curls @ 85 lbs.
9/9/9 reverse barbell curls @ 65 lbs.

3/3/3/3/3 explosive barbell squat jumps @ 65 lbs.
superset with
10/10/10/10 DB hammer curls @ 35 lbs. (each side)

5/5/5 SA DB concentration curls @ 45 lbs. (each side)
(immediately did 12 reps of 35 lbs. barbell curls right after each set)