Squats
120 lbs x 5
150 x 5
175 x 5
175 x 5
Press
65 lbs x 5
75 x 5
90 x 5
100 x 2 x 2
Deadlift
165 lbs x 5
195 x 5
230 x 5
260 x 5
Power Cleans
65 lbs x 5
75 x 5
90 x 5
105 x 5
125 x 5
Reverse crunch
BW x 14 x 3
Pullups
BW x 10
BW x 7
BW x 5
BW x 4
BW x 4
BW x 4
BW x 4
BW x 6 .... limit myself to 10 mins...
Cardio HIIT 25 mins
Duration of training (does not include cardio): 70mins -
Notes:
- yup, stalling in press... so as power cleans.... in fact i feel i should lower down the weights to further improve my form and add more reps...
- pullups was promising at the beginning, then plunder down like economic crisis stock markets lol
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