2022 Work Out Log.xlsx

	A	B	C	D	E	F	G	H	J	N	R
1
2		Week 54				Week 55			Week 56 - SURGERY	Week 57 - ROCOVERY 1	Week 58 - RECOVERY 2
3	DAY 1
4	Exercise
5	Heavy Press	3	8	165		3	5	185
6	CG Bench Press	3	10	210		3	10	210		Did light full body workouts in apartment gym	Did light full body workouts in apartment gym
7	Cable Pressdowns	3	10	100		3	10	100
8	BN Press	3	10	95		3	10	100
9	Lateral raise	3	10	110		3	10	115
10	Reverse Pec Dec	3	10	160		3	10	165
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12	Day 2
13	Exercise
14	Heavy Squat	3	8	320		3	5	365
15	Powerclean	5	3	195		5	3			Did light full body workouts in apartment gym	Did light full body workouts in apartment gym
16	Lat Pulldowns	5	8	190		5	8
17	SA Machine row	3	12	150
18
19	DAY 3
20	Exercise
21	Hip abduction	2	15 & 10	225/195		2	15 & 10
22	Hip Adduction	2	15 & 10	225/195		2	15 & 10			Did light full body workouts in apartment gym	Did light full body workouts in apartment gym
23	Light Sled push	6	50 yards	2 plates + 35		6	25 yards
24	Leg Extensions	3	10	110		3	10
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26
27	Exercise
28	Light Press	5	3	150		5	3	150
29	Heavy Bench	3	8	255		3	5	285		Did light full body workouts in apartment gym	Did light full body workouts in apartment gym
30	Incline DB Press	3	8	95	DND	3	8	95
31	Decline DB Press	3	12	60	DND	3	12	60
32	Machine Flies	2	15 & 10	165/125	DND	2	15 & 10
33
34	Day 5
35	Exercise
36	Light Squat	5	3	280		5	3	280
37	BB Shrugs	3	12	295		2	15 & 10	275/225		Did light full body workouts in apartment gym	Did light full body workouts in apartment gym
38	BB Rows	3	8	205		3	8	205
39	Deadlifts	3	8	345		3	5	405
40
41	DAY 6
42	Exercise
43	Hip abduction	3	8	250		3	8	210/180
44	Hip Adduction	3	8	250		3	8	210/180
45	Heavy Sled push	6	25 yards	8 plates		6	25 yards	8 plates
46	Lying Leg Curls	3	10			3	10
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