Fitness Log July 2023

2023-07-22

warm up
front squat 45lbx2x7-10, 65lbx1x5, 5×5 95lb 
bent over row 45lbx10, 65lbx8, 90lb 4×6
db press 15lbx10, 20lbx10, 25lb 4×5
ghd 3×8 (edit: actually back ext. I forgot them of them)

2023-07-24

weigh in 179.0lb
warm up
bench 45×10
squat 45×10, 95×5, 115×5, 120 4×5
deadlift 45×10, 135lbx5, 185 3×3
dips 4×4

2023-07-25

front squat 45×10, 75lbx5, 105×3, 135lb 3×3
bench 45x2x10, 75×5, 95×3, 115 x 4×3
pull ups (climbing grips) 4
pull up nutrual 4
wide grip pull up 4
chin up 4
foam roll

2023-07-26

warm up
rowing 15:15 mins, 3175m
db bench 20lbx5, 25lbx5, 30lbs 3×5
bent rows 45×10, 75lbx5, 95lb 3×5
walking lunge, 25lbs, 3×15-20 steps

2023-07-28

weigh in 177.4
warm up
atg squat warm up (sit in deep hole for ankles)
squats 45x2x5, 85×5, 115×3, 135 5×3
dips 3×5
wide pull ups 5×2

2023-07-29

warm up
deadlift 45×10, 135×5, 185×3, 225 5×1
neutral grip push: 4×6
single leg step downs: 1×10 each 3×5 each
foam roll

2023-7-31

warm up
front squats 45x2x5, 65×5, 85×5, 95 5×5
bench 45×10
dips 5×3
back ext 3×10
foam roll