Training

12 x bar
8 x 40
5 x 60
3 x 80
1 x 100
8 sets of 4 x 120

Bench Press widegrip (kg)

2 sets of 10 x 100

Triceps Pushdown (lbs)

3 sets of 10 x 80

Dips

BW x 20 

Triceps Extension (lbs)

2 sets of 10 x 60 

Preacher Curls (kg)

2 sets of 10 x 32 

Lunges

2 sets of 15 x BW

Calves

various

Shoulder Dislocations

Stretching

Stationary Bike 15′


Notes:
Fairly good workout. Bench felt good, form was good, weights felt light. I’m thinking of going tomorrow as well to do the fourth day of Smolov Jr. since it feels so easy. At the beginning I thought that I should keep it to 3 times per week and go from there but for this cycle I only increased my max by 2.5kg so I’m not feeling drained at all.

Got a bit of DOMS in the back from yesterday’s workout. I hadn’t deadlifted in a while because of the double smolov jr. that I was running so I guess that’s the cause. That or the circuit that coan/phillipi routine has you running with small rests in between the exercises. Truth be told I missed the feeling lol.

Post workout meal: turkey with basmati rice and sriracha sauce! yummie