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I know that no one is probably interested, but here's my current workout.
Day 1: Squats, 45 Degree Single Leg Press, Dumbbell Lunges, Weighted Step Ups, Lying Leg Raises/Walking Planks (superset), Prowler (sled) with 45s/Farmer's Walk with 35lb KBs (superset)
Day 2: T Bar Row, Lat Pull Down, One Arm Dumbbell Row, Curl to Shoulder Press Combo, Decline Crunches/Toe Touches (superset), 500m Row/Prowler with 45s/Wall Balls (superset)
Day 3: Bench Press, Clean & Press, Dumbbell Lateral and Front Shoulder Raises (superset), Close Grip Bench Press, Cable Tricep Pressdown with Rope, Rear Delts, Bike Sprints
Day 4: Dead Lifts, Front Squats, One Leg Dumbbell Romanian Dead Lifts, Hip Lifts, Goblet Squats/Burpees (superset) -- thinking about adding Deficits before the last superset
Day 5: Assisted Pull Ups (with Resistance Bands), Seated Cable Row, Inverted Row/Push Ups (superset), Decline Oblique Crunches, Side Planks with Dumbbell Lateral Shoulder Raises, KB Clean & Press (6 rounds of 1 minute with as many reps as I can get)
Current Goals:
Dead Lift - 315 lbs (currently at 225 lbs)
Pull Ups - at least 1 unassisted (can currently get about halfway up)
Body Fat % - 21% (as of a month ago, I was at 28.9%)
I also want to consistently squat over 200, but my trainer wants me to lower what I'm currently doing (about 195) to start doing pause squats and making sure my form is there for the heavier squats.
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