Tech5c - Fat to Fit

Tuesday 8/3

3x5 Squat
Squat: 245x5, 285x5, 325x6
Front Squat: 185x4x10
DB SLDL: 100x5x10
Hanging Leg Raise 5x12

Thursday 8/5

3x5 Press
Press:140x5, 160x5, 180x7
DB Press: 85x5x12
BB Rows: 245x4x10
Skulls: 145x4x12

Friday 8/6

3x5 Deadlift
Deadlift: 290x5, 335x5, 375x5
Pullovers: 185x5x8
1 Arm DB Snatch: 70x4x6/6
Back Extension: 5x12
hanging Leg Raises: 5x12
BB Curl: 115x5x12

Monday 8/8

3x3 Bench
Bench: 190x3, 220x3, 245x8
Incline BB Press:100x5x8
DB Shrugs: 100x5x15
Face Pulls: 100x4x12
Dips: 12, 12, 10, 10, 8, 8, 6, 6, 5, 4, 4, 3, 3, 3, 2, 1

Tuesday 8/9

3x3 Squat
Squat: 256x3, 305x3, 340x4
Front Squat: 185x4x10
GHR: 5x10
Good Mornings: 175x6x6
Hanging Leg Raise: 5x12

Thursday 8/11

3x3 Press
Press: 145x3, 170x3, 190x5
DB Press: 90x4x10
BB Rows: 205x4x12
Skulls/CGBP/Curls: 125x4x10/10/10

Monday 8/15

5/3/1 Bench
bench: 205x5, 230x3, 260x5
Incline DB: 100x4x10
DB Shrugs 100x5x12
Face Pulls: 110x4x15
Dips: 12, 10, 8, 8, 7

Tuesday 8/16

5/3/1 Squat
Squat: 285x5, 325x3, 360x3
Leg Press: 6ppsx12, 7ppsx12, 8ppsx12, 9ppsx10
Single Leg Curl: 45x15, 55x15, 65x15, 70x12
SLDL: 205x6x6
Hanging Leg Raises: 6x10

good stuff.. any updated pics of your progress?

I could toss some pics up later. It's not gonna look that different. Probably the same with like 15 lbs more muscle.

Monday 8/22

Deload Bench
Dench: 115x5, 135x5, 165x5
Incline DB: 60x4x15
DB Shrugs: 100x4x15
CGBG: 185x4x12
Face Pulls: 90x4x15

Monday 9/12

3x3 Bench
Bench: 195x3, 225x3, 250x8
Incline DB: 100x4x10
DB Shrugs: 100x4x15
Face Pulls: 150x4x12
Dips: BWx1,2,3,4,5,6,7,8,9,10,10,9,8,7,6,5,4,3,2,1

Tuesday 9/13

3x3 Squat
Squat: 275x3, 310x3, 350x4
Front Squat: 1356x12, 185x2x10, 225x9
GHR: 2,4,6,8,10,10,8,6,4,2
Rope Pull Throughs: 160x12, 180x12, 200x12, 220x6, 240x6, 240x6
Standing Rope Crunches: 160x5x12

Thursday 9/15

3x3 Press
Press: 150x3, 170x3, 195x4
DB Press: 90x4x10
1 Arm BB Row: 100x4x10
Face Pulls: 140x12, 160x12, 180x12, 200x8
Rope Pressdowns: 180/140/100x2x10,10,10

Friday 9/16

3x3 Deadlift
deads: 315x3, 365x3, 410x3
Pulldowns: 200x12, 220x12, 240x12, 250x10,8,6,4
Back Extension: 5x10
Pull Throughs: 160x8x6
Rope Hammer Curls: 140x4x12
Standing Rope Crunches: 100x4x15

Monday 9/19

5\3\1 Bench
Bench: 210x5, 235x3, 265x4
Incline DB: 100x4x10,10,11,12
DB Shrugs: 100x6x12
Face Pulls: 150x6x10
Dips: BWx1,2,3,4,5,6,7,8,9,10,10,9,8,7,6,5,4,3,2,1

Straight k!lled it today. Felt like I could of put another 40-50 pounds on the bench.

Tuesday 9/20

5/3/1 Squat
Squat: 295x5, 330x3, 370x3
Zercher Squat: 135x8, 155x8, 185x6, 205x6, 225x6
Single Leg Curl:25x12, 35x12, 50x12, 60x12, 75/50/25x12/12/12
Rope Pull Throughs: 220x6x6
Straight Bar Cable Curls/Cable Crunches: 140x5x12

Had to take a few weeks off due to burning my hand extremely bad. Finally was able to get back into the gym.

Tuesday 10/11

3x3 Bench
Bench: 200x3, 225x3, 255x5
DB Shrug 100x5x12
Incline Press From Pins: 125x5, 175x5, 225x5, 245x5, 275x3, 315x3, 325x2, 335x2, 365x4x1
Face Pulls: 100x12, 120x12, 160x8, 180x3x6
Rope Pushdowns: 160x15, 200x15, 240x10, 250x5x6

Wednesday 10/12

3x3 Squat
Squat: 280x3, 320x3, 360x4
Goodmorning: 135x5, 185x5, 225x3, 245x3, 275x3x1
GHR: 50
Elevated Hip Thrust: BW+25x3x10
Hanging Leg Raise: 5x8

Thursday 10/12

3x3 Press
Press: 155x3, 175x3, 200x4
DB Press: 90x5x8
BB Row: 135x8, 185x8, 225x6, 245x6, 275x5x3
Face Pull: 100x5x12
JM Floor Press: 135x6, 155x6, 185x3, 225x3x3