My conjugal visit

[Hamburgerfan]

reverse hyper
3x15 @ 135

SSB box squat
12x2 @ 300

deadlift
12x1 @ 300

leg press
3x10 @ 270

reverse hyper (again)
3x20 @ 250

stand ab pulldown w/ band
2x25 @ light band

[Hamburgerfan]

Yesterday
road bike
13.8 miles - 0:55:16

today
gravel bike
51 miles - 4:06:00
about 37 miles dirt/14 miles pavement. Had to really haul ass the last hour or so to make it home before a storm.

[Hamburgerfan]

Bench press
12x3 @ 180

1-arm DB press
3x12 @ 40

Seated cable row
6x8 @ 160

Barbell triceps extension
4x10 @ 60

DB curl
3x12 @ 25s

[Hamburgerfan]

Yesterday
Road bike
15.2 miles- 56:24



Today
Deadlift
1x5 @ 255
1x3 @ 305
1x2 @ 355
1x1 @ 405
1x1 @ 450
1x1 @ 475
1x1 @ 500
1x1 @ 525

SSB good morning
3x5 @ 255

Walking lunges
3x10 @ 88

Seated band leg curl
3x15 @ average band

Plank
2x60 seconds

[Hamburgerfan]

Yesterday
Road bike
12.1 miles- 45:49



Today
Close grip 3-board press
1x5 @ 165
1x3 @ 195
1x2 @ 235
1x1 @ 265
1x1 @ 300
1x1 @ 315
1x1 @ 330

Low incline DB press
3x12 @ 60s

Wide grip lat pull down
4x12 @ 140

Low incline DB triceps extension
5x10 @ 25s

Front/side/rear delt raise - giant set
2x20/20/20 @ 12s

[Hamburgerfan]

Tried 50/20 routine briefly, but stress ended up keeping me out of the gym for a few weeks. I did train frequently at home with kettlebells during this time. Went back today, and figured the most productive thing to do is train consistently with a system I understand and enjoy.

Floor press
1x3 @ 165
1x3 @ 195
1x3 @ 225
1x1 @ 245
1x1 @ 260
1x1 @ 275
1x1 @ 290
1x1 @ 305
1x1 @ 315
Felt stronger here than I expected. Not a bad baseline

double kettlebell overhead press
3x8 @ 53s

close grip lat pulldown
4x12 @ 120

ez bar triceps extension
4x10 @ 65
superset
dumbbell curl
4x8 @ 25s

[Hamburgerfan]

cambered bar box squat
1x3 @ 405
1x3 @ 435
1x3 @ 465

reverse hyper
5x10 @ 250

belt squat
5x10 @ 180

seated leg curl w/ band
3x20 @ light band

standing abs on GHR bench (with band)
2x25 @ light band

[Hamburgerfan]

Close grip floor press
1x5 @ 225
1x5 @ 240
1x5 @ 250

Low incline DB press
1x31 @ 45s
1x12 @ 45s
1x7 @ 45s

Overhead band triceps extension
4x15 @ monster mini

Lever lat pull down machine
5x10 @ 160

Seated DB power clean
3x20 @ 20s

[Hamburgerfan]

SSB box squat
20x2 @ 250 - 13:55

Deadlift
20x1 @ 265 - 8:00

GHR
1x23
1x17
1x10

Hanging knee raise
5x10