Training: Back

DAILY WEIGHT: 165.1
PERSONAL GROWTH: AUBREY MARCUS PODCAST

ED COAN DEADLIFTS
3 sets of 3 reps
*Speed with slow negative*
x 265lbs

VOLUME/UPPER BACK: 5 SUPERSETS
Pull-ups: 10 reps
Barbell Shrugs: 20 x 225lbs

5 SUPERSETS
Seated Rows: 8 x 200lbs
Behind the Neck Pulldowns: 15 x 100lbs

5 SUPERSETS
1 Arm Rows from High Pulley: 15 x 40lbs
1 Arm Rear Delt Fly’s from Lower Pulley: 15 x 40lbs

Conditioning
4 Rounds
Jumprope: 100 Reps
Pull-ups: 20 reps
Dips: 15 reps
Push press: 10 x 135lbs

Nutrition
12pm – 12oz Ground Beef, 10oz veggies, fats
5pm – 12oz Chicken Breast, 10oz veggies, fats
6pm – 2 bananas

Personal Training Available
Follow on IG @adrian_ohare

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