Squats
115 lbs x 5
140 x 5
170 x 5
195 x 5
225 x 5 ---> panting my guts out
Bench Press
70 lbs x 5
85 x 5
105 x 5
120 x 5
140 x 5
Barbell Row
50 lbs x 5
65 x 5
75 x 5
90 x 5
100 x 5
Weighted Hyperextensions
35 lbs x 13
35 x 12
10 x 12
Weighted Situps
0 lbs x 20
10 x 20
10 x 13
10 x 20
25 x 13
Cardio: 25mins HIIT
Duration of training: 57mins
Notes:
- 225 x 5 => really panting my guts out... must visualize myself lifting more heavy weights for placebo effect
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