Leangains Log

[TheT]

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[TheT]

Day 1

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Shoulder Presses
10 pounds on each end of the barbell x 10
20 pounds on each end of the barbell x 5
20 pounds on each end of the barbell x 3

Seated Cable Rows
75 pounds x 10
120 pounds x 8

Deadlifts
35 pounds on each end of the barbell x 5

Shrugs
35 pound dumbbells x 15
35 pound dumbbells x 13
35 pound dumbbells x 13

Chin-Ups
Body weight x 7
Body weight x 3

Push-Ups
Body weight x 50

 

[TheT]

Day 2

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[TheT]

Day 3

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Bench Presses
20 pound dumbbells x 12
45 pound dumbbells x 12
50 pound dumbbells x 6

Dumbbell Curls
20 pound dumbbells x 15
20 pound dumbbells x 7

Squats
25 pounds on each end of the barbell x 5
25 pounds on each end of the barbell x 5
20 pounds on each end of the barbell x 6

Shrugs
35 pound dumbbells x 15
35 pound dumbbells x 13
35 pound dumbbells x 13

Chin-Ups
Body weight x 7
Body weight x 4

Calf Raises
35 pounds x 12
35 pounds x 10

Triceps Pushdowns
32.5 pounds x 13
27.5 pounds x 10

 

[TheT]

Day 4

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[TheT]

Day 5

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[TheT]

Day 6

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Bench Presses
50 pound dumbbells x 8
50 pound dumbbells x 8
50 pound dumbbells x 7

Dumbbell Curls
20 pound dumbbells x 15
20 pound dumbbells x 8

Squats
30 pounds on each end of the barbell x 5
30 pounds on each end of the barbell x 5
25 pounds on each end of the barbell x 7

Shrugs
35 pound dumbbells x 15
35 pound dumbbells x 15
35 pound dumbbells x 14

Chin-Ups
Body weight x 7
Body weight x 5

Calf Raises
70 pounds x 12
70 pounds x 10

Push-Ups
Body weight x 50

 

[TheT]

Day 7

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[TheT]

Day 8

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Shoulder Presses
20 pounds on each end of the barbell x 5
20 pounds on each end of the barbell x 5
20 pounds on each end of the barbell x 5

Seated Cable Rows
120 pounds x 10
120 pounds x 10

Deadlifts
40 pounds on each end of the barbell x 5

Shrugs
35 pound dumbbells x 15
35 pound dumbbells x 15
35 pound dumbbells x 15

Chin-Ups
Body weight x 7
Body weight x 6

Push-Ups
Body weight x 50

 

[TheT]

Day 9

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