One thing I love about my gym is that you are able to go whenever want if you pay for a key. Sometimes training in absolute silence is good for the mind. You have NOTHING going on around you except for what YOU are doing. The focus gets intense.
Deadlift Day
A. Deadlift
135x5
225x5
315x5
420x3
480x3
540x3
B. Barbell Lunges
3x20
C. DB Rows
2 Sets of 30 reps w/ 150lb DBs
I was so fucking sore after this it was unreal. Will be playing around with set and rep schemes.
D. Close Grip Lat Pull Down, Ab Pull Down Superset
3x12 lats, 3x15 abs
OHP Day
A. OHP
Bar weight x 10
95x8
135x5
165x3
190x3
215x3
225x1
B. Front, Lateral, Rear Raise Superset
5 Sets total, 10 Reps with each lift
150 total reps
C. Weighted Pull Ups
45lb plate, 5 sets x 8 reps
D. Weighted Dips, Seated Curls Superset
50lb DB 3 sets x 10 reps for dips, 3x10 for curls
E. Eat a ton of food and feel like a fat piece of shit the rest of the day.