Biased's Shenanigans

First time lifting in a while.

Bench got up to a max of 225 and felt pretty heavy.
Squatted 4x5 @ 135 and 1x5 @ 185
BW row 5x10
Chin ups 5x5
Rack pulls 135 3x5
 
Thurs: BW rows, pullups, 1 mile jog
Saturday: 1 mile jog and leg press/heel raises
Sunday:
Morning:
2 mile run
Evening:
Squats 5x5 135
Bench 5x5 135
Row 5x5 135
Pull ups 5x5
TRX row 5x5
 
Last edited:
Bench 5x5 @ 145lbs
5 pull ups in between each set
Squats 4x5 @ 145 lbs
BW row in between (lots)
Prone IYT's 10 lb 3x10 each
Lateral deltoid raises 10lb 3x10
Rear delt raises 10lb 3x10
 
1 mile run @ 5.5 mph, 0.5 high incline walk @ 3.2 mph
TRX rows with rock rings diff grips
Bicep curls 25 lb
Tricep push downs gray band
 
Monday: Squats 5x5 @ 135lbs
Close grip bench @ 135lbs
BW rows
Pull ups
Grip work

Today:
Rock ring rows
Pull ups
BW squats
 
3 mile jog, 36 mins. Was a run/walk.

Grip training with rock rings.
 
Rock ring rows
Pullups
This morning

1mile jog at 9 min pace this evening
 
Pulled my groin pretty good a week and a half ago. Finally starting to feel better, sleep is almost normal.

Crunches, rev crunches, hip add/abd, dips, cable rows, single leg ham curls 45 lb, laq's, donkey kicks, bicep curls
 
Yesterday (Monday) curls, forearm curls/extensions, tricep presses, prone IYT's w/ 10 lbs.

Tues morning donkey kicks, fire hydrants, crunches, rev crunches, hip abd, single leg bridges
 
Maxed 245 on bench
213 lbs weight
30 air squats (hernia, sore so I stopped)
5x10 cable rows (heavy)
single leg heel raises 4x20 B
 
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