Sam y Christine Monday

Start of Dan John's Restoration Workout

maybe 3 weeks or so

All 3x8 with one minute rest

Clean and Press (one clean and 8 presses)

Sam 105

Christine 45

Power curl

Sam 95

Christine 45

Ab wheel

Sam 2x10

Christine 2x5

Melanie: Saturday

Ran 2.0 miles. Checked the time and it was a v. slow 11 min. mile pace.
4 rounds 10 air squats, 5 pushups.

Sam and Christine Tuesday

Sam

Press 3x5@135

Row 2x5@185

Curl 3x5@95

Reverse curl 2x10@70 (EZ curl bar)

Pushups 2x25

Christine

Press 3x5@65

Row 2x10@65

Curl 2x10@40 (EZ curl)

Reverse curl 2x10@30 (EZ)

Pushups 2x5 (something like 4,3)

Sam and Christine Friday and Saturday

SAM

Friday

Bench 3x5@225

Incline 2x10@135

KB jerk 3/side@97

Pullovers 2x10@70

Skullcrushers 2x10@70

Saturday

Squat 3x5@255

KB swing 40@30(one arm, switch every 10), 10@62, 5@97

CHRISTINE

Friday

Bench 3x5@65

Incline 2x10@45

Pullovers 2x10@20

Saturday

Squat 3x5@95

Sam Monday

Squat 6-4-2-1 265, 285, 305, 325

Stiff all around so I called it.

Sam Weds, Thurs, Sat, Sun

Weds

Close grip BP 3x10@185

Thurs

OHS 6-4-2-1 65, 85, 105, 125

Sat

C+P 3x8@135

Sun

Bench 6-4-2-1 235, 250, 265, 280

Incline 2x12@155

Pullovers 2x10@70

Skullcrushers 2x10@70

Sam Sat, Sun, Mon

Saturday - chest and tris

Bench 6-4-2-1 225, 240, 255, 270

Incline 2x12@135

Pullovers 5@120, 10@70

Skullcrushers 2x10@70

Sunday - Legs

Squat 6-4-2-1 255, 275, 295, 315

SLDL on box 2x10@185

Bulgarian split squats 2x8/leg@25

Monday - shoulders, back, and bis

Pullups 2x3

Press 6-4-2-1 155, 165, 175, 185

Row 6-4-2-1 185, 205, 225, 245

Upright row 2x10@100

BB Curl 2x5@95