BOX SQUAT

Friday
week? day?

shoulders, hips

LOW BOX SQUAT
45/45x5, 135x3, 225/315/365/405/455/475x2

*Runnin' on 4 hours of sleep so skipped cardio... this sucks.


Mens Sana in Corpore Sano

FLOOR PRESS

Thursday
week? day?

shoulders, hips

FLOOR PRESS
45x8, 135x3, 185/225x2, 275/315/335/365x1, 385x0
*you know you're genetically pre-disposed to be a good bencher when your floor press is full-range

JM PRESS
45x15, 95/135/135/135x8

FACE PULLS
5 sets of 10
*ascending weight

RECUMBENT BIKE INTERVALS
2 rounds of Kiefer's prescription... bothered my quads so I quit early.


Mens Sana in Corpore Sano

SQUAT (PR)

Tuesday
week? day?

shoulders
hips

SQUAT
45x5, 135/225x2, 315/405/455/495/535/565x1
*PR




Mens Sana in Corpore Sano

LIGHT BENCH

Monday
week? day?

shoulders

BENCH PRESS
45x8, 95x5, 135/185/225/275/275/275/315/315/315x3
*three triples at 70%, three triples at 80%... good technique work

FACE PULL
4 sets of 10

TRICEPS PRESSDOWNS
5 sets of 10
*20 seconds rest

MINIBAND PULL APARTS
2 sets @ 30 seconds

ELLIPTICAL INTERVALS
4 rounds:
30 seconds @100%, slow long enough to catch my breath
*took about 15 minutes
*got this one from Kiefer John


Mens Sana in Corpore Sano