ExtremistPullup’s Workout Journal

Chest Shoulder Triceps
Bodyweight 202 

Flat bench 275 lbs 3 sets of 6
Incline Barbell 225 lbs 3 sets of 8
Behind Neck Press 155 3 sets of 8
Dips + 50 lbs 3 sets of 8
Inline DB Fly’s 40 lbs 3 sets of 8
DB Upright rows 50 lbs 3 sets of 8
Cable Pushdowns 130 3 sets of 8

Back Biceps Legs

Weighted Pull-ups 125 lbs sets of 5,3,3,3,3,3,
standing curls 105 lbs 4 sets of 8
Barbell Shrugs 315 4 sets of 10
DB rows 100 lbs 4 sets of 8
Squats 225 lbs 4 sets of 8 ATG
DB shrugs 105 lbs 4 sets of 20
Bent over curls 40 lbs 4 sets of 8
Calf raises 35 lbs 4 sets of 20

Chest shoulders Triceps
Bodyweight 202lbs

Flat bench 275 lbs 3 sets of 5
Incline DB Press 100lbs 3 sets of 6
Behind Neck Press 155 4 sets of 8
Dips + 45 lbs 4 sets of 8
DB Fly’s 40 lbs 4 sets of 8
DB Side Raises 40 lbs 4 sets of 8

Bodyweight 200
ATG squats 225lbs 4 sets of 8
Calf Raises 90 lbs 4 sets of 20
Calf to hamstring Leg press 500 lbs 4 sets of 10
Leg extentions  4 sets of 8
Leg Curls  4 sets of 8
Bodyweight calf raises 4 sets of 20