Progressive Overload Workout Journal

Workout 4 - Upper
Pullups

• Body-weight 4 sets of 8

Bench

• 250 x 6
• 270 x 4 (missed 5th rep)
• 270 x 5 (easy 5 this set)
• 285 x 3 (needed a slight spot on 4th rep)

Standing Overhead Press (weight is first cleaned to position)

• 150 x 3 (messed up, should have been 155)
• 155 x 3
• 170 x 2
• 170 x 2
• 185 x 0 (failed)
• 185 x 1 

Standing EZ-bar Curl

• 105 x 10
• 105 x 8

Standing DB Overhead Tricep Extensions

• 110 x 10
• 110 x 10

Note: warm-up sets are not included.

Inspirational video

Serge Redding - 502lb. (228kg.) Clean & Press