Yay!! It's back.


I have been really slacking since I've been in London the past week. Looking forward to getting back in the gym Monday.


Doing a different routine now (trying to add some weight).


Day 1 (Heavy Back and Chest) - 8x3 on deadlifts then 8x3 bench. Heavy as you can with good form. 4x8-10 on bent over rows (some days single arm and some with a bar) then 4x8 incline press. 4x8 on lat pull downs or pull-ups then 4x10 chest flys (incline and flat)

Day 2 (heavy legs and shoulders) -8x3 squats. 5x6 shoulder press. 4x8 leg press. 4x10 Lat raises or front raises. Lunges (across the gym). 4x10 Rear delts or upright rows.


Day 3 (explosive back and Chest) - light work focusing in quick movements. 6x2 elevated deadlift 6x3 bench press (60% of max). 5x4 half movement dead lift (power rack with bar at your knees). 5x4 half movement bench (power rack with bar halfway up). Whatever back movement you feel like. Plyo push-ups. 5xmax


Day 4 (explosive shoulders and legs) - 5x5 squat cleans or hang cleans. 5x5 Explosive shoulder press (bar on back, bend knees, and push the bar up). 5x5 Top half movement squat. 5x5 top half move ton shoulder press. Plyometric drill. Medicine ball throws.

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