Monday – Chest, Back, & Legs

  • Bench Press (touch-n-go)
    • 135 lbs x 15 reps
    • 185 lbs x 10 reps
    • 205 lbs x 7 reps
    • 225 lbs x 6 reps*
    • 255 lbs x 1 rep
  • Bench Press (The Kali Muscle Way)
    • 225 lbs, 4 sets x 5 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 235 lbs, 5 sets x 3 reps
  • Incline Press (50 degrees)
    • 145 lbs, 5 sets x 7 reps
  • Wide-grip Hammer Chin-ups (BW = 194 lbs)
    • 17.5 lbs, 5 sets x 3 reps
  • Decline Bench Press
    • 135 lbs, 5 sets x 7 reps
  • Barbell Row
    • 135 lbs x 15 reps
    • 155 lbs x 12 reps
    • 185 lbs x 7 reps
    • 205 lbs x 5 reps
    • 225 lbs x 4 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 165 lbs, 5 sets x 5 reps
    • 210 lbs, 3 sets x 3 reps
  • Reverse Crunch
    • 5 sets x 30 reps

Comments:

* I hit the pin of the power rack on the second rep and it literally killed my set. I wish I had a spotter but I don’t so I have to rely on the safety pins of the power rack instead. It is a difficult thing to do touch-n-go reps this way as I need to have the pins set at chest height and in order to avoid hitting them I have to use perfect form.

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