Goliac 7's Master of None Log

"Able to run" haha

 

Jog 2 Mi
Pull-ups
5
Dead Hang
:45
Deadlift
135x10
135x10
225x5
225x5
315x5
405x1
GG
50
BG
50
Glutes
30,30

 

Jog 2 Miles
Walk Incline 5:00
Squat
135x5
135x5
225x5
315x5
365x1
385x1
425x1
Leg Press
10
10
10
Ab Roll
20
Leg Extensions
Ham curls
Dead Hangs
Pullups

 

Incline Chest Press
110x20
110x20
110x20
110x20
110x20
110x20
150x20
150x20
170x10
210x10

Chinup
5

pullup
5
5
5
5

Dead Hang :30
Dead Hang :20
Dead hang :30

Bench
135x25
135x25
185x10
185ccx5
185ccx5
185ccx5
185ccx5
205ccx3
135ccx15

Tricep pushdown/ Rope Pressdown superset
10 rounds

Jog 1 Mile

Foam rolling

 

Jog 1.25 Miles
Bike 15:00
Dead Hangs varying grip and width of bar up to about 4" wide racks
Chin-ups
Dips
Lat Pulldown
5x100x15
Hammer Row
5x130x15
Shoulder Press
3x65x20
80x20
95x20
110x15
125x10
Face Pulls
5x15
Tricep Pressdown
7x15
Preacher Curl
7x15
Sit-ups
55

 

6/1
Jog 2.68 Mi
Deadlift
135x5
135x5
135x5
225x5
225x5
315x5
315x5
405x3

 

6/5
Intervals 2 miles
Bench
135x30
135x30
185x10
225x5
225x5
245x3
275x3
295x1
Slinger
315x3
Pull-ups
30
Incline Chest Press
110x20
110x20
110x20
110x20
110x20
110x20
150x20
150x20
170x10
210x10
Pec Deck
100x10
100x10
100x10
100x10
100x10
Curl/ Tricep Pressdown SS
5 rounds

 

6/6
Jog 2.4 Miles
Squat
135x10
135x10
225x5
315x5
315x5
365x3
Leg Extensions
15
15
15
15
15
15
15
Calves
4x50
Ab Roll
20

 

Damn brother it doesn't seem like you ever slow down! Very nice Incline session the other day

 

Pullup
30
Dips
10
10
10
10
10
Hammer Row
2px10
2px10
3px10
4px10
4px10
Cable Row
100x10
140x10
180x10
220x10
Lat Pull
100x15
100x15
100x15
Straight Arm pressdown
10
10
10
10
10
Preacher Curls SS w/ Tricep pushdown
5 sets 15

 

6/12
Walk Incline 35:00
Bench
135x20
135x20
225x5
225x10
275x5
275x5
275x5
275x5
275x5
Incline Chest Press
110x20
110x20
130x10
150x10
170x10
190x10
210x10

Definitely the strongest I've ever felt while benching.

 

Intervals 2.0 miles
Squat
145x5
145x5
145x5
235x5
235x5
325x5
375x5
415x1
450x1 15 lb PR
Glutes
10,10
10,10
10,10
Leg Extension
10
10
10
10
10
Ab Roll
40