2/12/25 Wednesday
Treadmill 45 mins 2.30 miles
2/13/25 Thursday
OHP 12x105, 12x105, 11x105.
Chin up 8, 8, 8.
Dip 20, 22, 22, 20.
Ab machine 20x115, 20x115, 20x115.
2/19/25 Wednesday
Bench 5x175. 5x185, 5x195, 5x205, 5x205, 5x200.
Pull up 6, 6, 6, 6, 6.
Ab machine 15x130, 15x130, 15x130.
2/21/24 Friday BW= 187.2
Ohp 12x105, 12x105, 12x105.
Dip 20, 20, 25.
Chin up 7, 7, 7.
2/25/25 Tuesday
Bench 1x185, 1x205, 1x215, 1x225, 1x235, 1x245, 1x250, 4x225, 7x205, 7x205.
Row 15x80, 15x80, 15x80.
2/26/25 Wednesday
Treadmill 30 mins 1.58 miles
2/27/25 Thursday BW = 190.0
Dumbbell OHP 12x40, 12x40, 12x40.
Pull up 7, 7, 7.
Dip 22, 22, 22, 22.
Ab machine 15x130, 15x130, 15x130.
2/28/25 Friday
Treadmill 40 mins 2.06 miles
3/5/25 Wednesday
Bench 5x175, 3x185, 3x205, 1x225, 4x225, 4x215, 7x205, 5x205.
Dip 25, 25, 25.
Chin up 8, 8, 8.
3/7/25 Friday BW = 188.2
Dumbbell OHP 12x40, 12x45, 12x45.
Row 12x80, 12x80, 12x80.
Ab machine 15x130, 15x130, 15x130.
3/11/25 Tuesday
Ab leg raises 3x8
Bench 3x185, 2x205, 1x225, 4x225, 7x205, 7x205.
Pull up 6, 6, 6, 6.
3/18/25 Tuesday BW = 190.6
Treadmill 30 mins 1.50 miles
3/19/25 Wednesday
Ohp dumbbell 12x45, 9x50, 8x50.
Dip 20, 20, 20.
Ab leg raise 15, 15, 15.
3/20/25 Thursday
Treadmill 40 mins 2.19 miles
Still taking things easy on my knee and it is slowly improving.
Bench pressed 250 pretty easily alone in a dark gym. so I got that going for me.
