Decent week start a new 13 week program called PH3. The high volume and frequency will be a challenge, but here’s to hoping it helps as I gain weight(hopefully muscle, not holding my breath) this winter. Didn’t hit all the accessory work it calls for due to time constraints, plus added in some of my own stuff that I’d like to work on. Here’s to trying to fill out large T-shirt’s....
Monday 10/16
Squat 270 2x9
Bench. 200 2x9
Deadlift. 285 2x7
Tuesday 10/17
Incline dumbell bench 65x8, 75x7
Lat pulldowns. 3x12
Military press. 100x7, 110x6
Chest supported dumbell rows 50lbs 2x10
Hammer curls w/ plates 25lbers 3x10
Rolling tricep extensions 25lbers 2x12
Wednesday 10/18 -4am
Squat. 290 3x7
Bench. 215 3x7
Friday 10/20 -4am
Deadlift 345 2x4
Bench. 225 3x3
Side lateral raises
Lat pulldowns
Facepulls
Saturday 10/21
Squat 310 3x5
22inch rack pulls. 500x5
Stiff leg deadlifts. 185x10
2 comments:
Is your nomenclature the same as mine? i.e., "270 2x9" is two sets of nine, not nine sets of two, right?
This is correct!
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