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Saturday Sunday 1:20 Min rower

Flex chest press 3ppsx10/8 Decline bodyweight sit-up X14/11 Star trac Lat pulldown neutral grip 45/25/10 per side X7/6 45/10 Per side X11 Bodymasters leg ext 200x12/10 Bodymasters ohp neutral grip 230x12/10 Prone hamstring curls 120x7 110x8 Atlantis lateral raise...

Star trac lat pulldown 185x10/9/8 Flex leg extension 270x7 240x9 Bodymasters ohp neutral grip 250x11 Seated lateral raise 140x11 Flex hamtractor 225x12/10 Mega mass chest supported row 3ppsx9/8 Weighted ab crunch on lat pulldown 100x7/7 Life fitness chest fly...

Standing military press 190x7 Rackable curl bar curls 95x8/7 75x11 Copenhagen plank 2x20 sec holds Bodymasters ohp 250x9/8 Cable bicep Curls 170x6 140x9 Atlantis lateral raise 120x9/8 Banded Tricep Pushdown (Rehab) X13/11/11 Hanging leg raise X12/11 Life...

Nebula leg press 7ppsx8 AFS leg press 5ppsx9/8 Flex hamtractor 285x10/8 240x11 Pannatta RDL 4ppsx6/6 3ppsx Bodymasters leg ext 250x9/7 210x9 45 min steady state rower

Bench 250x9/7 (not my best day) Megamass chest supported row 5 plates x6 4 plates x8 Flex chest press 3pps and a 25x6 3ppsx 8 Star trac plate loaded lat pulldown 4plates x6 3 plates x8 Hammer strength incline 3pps and a 35x6 3ppsx8 Hammer strength high row 3ppsx8/6...

Saturday/sunday 1:20 min rower

Hammer strength incline 4ppsx5 3ppsx9 Lat pulldown 220x7 200x9 180x10 Bodymasters leg ext 190x14/11 Hammer strength high row 3ppsx9/8 Bodymasters OHP pronated grip 275x8 Atlantis lateral raise 120x11 Flex hamtractor 240x13/10 Rear delt fly 175x10 Cable bicep...

Rogers lat pulldown 2pps and a 25x7/6 2ppsx 11 Flex leg extension 270x7 240x9 Bodymasters ohp neutral grip 275x10 Seated lateral raise 150x8 Prone hamstring curl 110x8/7 Bodymasters row 210x8/8 Life fitness pec fly 220x6 190x8 Cable bicep curls 150x7 120x9...

Standing overhead press 185x8 Rackable ez curl bar curls 95x7/6 75x9 Copenhagen plank 2x20 Sec holds per side Bodymasters ohp 250x8/6 Weighted decline sit-up 45x8 Atlantis lateral 145x7/6 Cable bicep curls 120x9/8 Rear delt fly 145x9/8 Hanging leg raises 14/13...

Yeah, works been fucking nuts so I’ve been forgetting to post daily. But I track everything so easy to update

Afs leg press 6ppsx7 5pps and a 25x8 5ppsx10 Nautilus hip thrust 7ppsx10/9 Bodymasters leg ext 250x8/7/6 Flex hamtractor 285x7/6 Prone hamstring curls 120x6 100x8 45 min steady state rower

Bench 265x7/5 Kabuki bar seal row 245x6 225x8 205x9 Flex chest press 3pps and a 10x 8/6 Hammer strength high row 4ppsx4 3pps and a 25x6 3ppsx Weighted dips with 45lb plate X8 35 min interval cardio

Sat/sunday 1:20 Min rower

Hammer strength incline 3pps and a 25x7 3ppsx9 Prone hamstring curls 120x7 100x9 Rogers lat pulldown 2pps and a 25x7 2ppsx10 Bodyweight pullups x 10 Bodymasters leg ext 200x10/9 Bodymasters OHP neutral grip 275x9 Atlantis lateral raise 135x9 Hammer strength high row...

Thursday last week Lat pulldown 200x8/7 170x 9 Flex leg extension 255x8/6 Bodymasters ohp 275x9 Flex hamtractor 255x9/7 Seated lateral 160x8 Chest fly 220x9/7 Cable bicep curls 120x9/7 Bodymasters chest supported row 210x7 180x9 Banded Tricep Pushdown...

Standing military press 175x9/7 150x10 Rackable curl bar curls 85x8/7/6 Copenhagen plank 2x 25 sec holds per side Atlantis lateral raise 150x7/5 120x9 Weighted decline ab crunch 45x9 25x11 Banded Tricep Pushdown X14/12/10 Hanging leg raise 13/11 Cable bicep curls...

Nebula leg press 7ppsx7 6ppsx9 5ppsx11 Nautilus hip thrust 7pps x12/10 Bodymasters leg ext 250x7/6 210x8 Flex hamtractor 285x8/7 Prone hamstring curls 100x10/8 45 min steady state rower

One set of each yesterday. After shoveling all day I was wiped out.

Bench 255x9 Single arm DB row 140x4 120x8 Flex chest press 3pps and a 25x8 3pps x 11 Kabuki bar seal row 225x7 205x9 Hammer strength incline 4ppsx 4 3ppsx9 Hammer strength high row 3pps and a 25x7 3ppsx9 Bodyweight dips X 13 35 min interval rower