Dan’s Workout Journal

sucked. tendon keeps popping in the back of my ankle on front squats, not really sure whats causing that. im mostly just trying to work back into things.

front squats:
135x10x1
155x3x1

seated calf raise - machine:
45x20x3

leg extensions:
?x?x?

standing leg curls:
?x?x?

finished with ab work

Duration: 40 minutes

first time ive back squatted in 10 months or so, felt suprisingly good. ive felt dead all week till i finally forced myself to do this today. ill be back in as usual come monday.

back squat:
135×5x1
185×5x1
205×5x1

bench press - barbell:
135×5x1
185×5x1
205×5x1

bent over rows - barbell:
135×5x1
185×5x1
205×5x1

Duration: 30 minutes

good workout, sailed through it without any problems

bench press - barbell:
185x12x1
165x12x1

hammer grip pulldowns:
160x10x1
160x10x1

incline bench press:
155x8x1
155x7x1

seated cable row - machine:
140x12x1
120x12x1

dumbell curl:
32x10x1
35x10x1
40x5x1

cable pushdowns:
120x12x1
120x15x1
120x10x1

lateral raises :
22x15x1
30x8x1

Duration: 60 minutes