at 24 Hour Fagness w/ Kevin Kirkland and friend
warmp-up
dumbell rotators
shoulder traction
DE Floor press - bar x15
bar x 5 <--- add tripled mini's
95x3
135x5
185x3x2 <--- add 3 Board
205x3x2
225x3x2
275x1
305x1
315x1
345x1
4 Board Press - 365x5, 405x5, 435x1, 435x3
Hammer Strenph Lat Pulldown - 4x10-12
Clay's Lats - 2x12
Rear Delt Machine - 3x15
Reverse Grip Pushdown - 3x20
treadmill - 12 min run 1:30/walk 1:30
Pulldown Abs - 3x12
Seated Calf Raise - 3x15
Curl Machine - 3x10
warm-up
sled 90x6
GHR - 1x10
Reverse Hyper - 1x15
GHR Situps - 1x20
stretching
hip mobility
DE Box SQ - 295 + 120 chain (40 supsended) x 6 sets x 2
*felt like shit - Levi whupped me
Romanian DL
135x5
225x5
275x5
315x5
405x5
Allen Core Wheel static abs
1 pl x 30 secs
100 lb pl x 30
100 + 45 x 30 secs
with Levi and Hospital Corners at 24 Hour Fagness, Frisco, TX
Hammer Strenph Seated Row - 4x10-12
Elliptical Rider - 15 min
Donkey Calf Raise - 4x12-20
Pulldown Abs - 3x12
warm-up
shoulder traction
dumbell rotators
various band warm-ups
Fat Bar Decline Press - bar x10
83x5
123x5
173x3
213x3
263x3
303x3
353x3
383x1
403x miss
superset w/
BAG CSR - 45x12
90x12
135x12
180x12
225x10
270x6
Green band overhead ext - 4x25
Dumbell Cleans - 30x12x3
At Major Fitness, Pueblo, CO
warm-up
Elliptical - 10 min
hip mobility
stretching
Suspended 14" Cambered Bar GM - barx5
95x5
135x3
185x3
225x3
275x3 <--- add belt
315x3
365x3
405x1 * back still sensitive
Reverse Hyper - 3x15
Leg Press - 5x10
Superset
Pull Thru - 3x10
Pulldown Abs - 3x12
At 24 Hour Fagness, Kipling Sport, CO
warm-up
Elliptical - 15 min
dumbell rotator
stretching
DE BP - 185x3x2, 205x3x2, 225x3x2, 275x1, 295x1, 315x1, 345x1
Low Pin Press - 315x5, 365x5, 405x3, 435x2
Hammer Strenph Lat Pulldown - 4x8-12
Reverse Pushdown - 3x12
Lying Incline Rear Delt - 3x10
At Major Fitness, Pueblo, CO
warm-up
Elliptical Rider - 10 min
stretching
mobility work
DE Box SQ - 275 + 140 chain - 6x2
DE DL - all sets + 80lbs chain 225x3, 315x3, 405x2
GHR - x10, 15x10, 20x10
Pulldown Abs - 3x15-20
At Major Fitness, Pueblo, CO
warm-up
Elliptical - 10 min
dumbell rotators
shoulder traction
Face Pulls
CG BP - barx20, 95x5, 135x5, 185x3, 225x3, 275x3, 315x3, 365x1, 395x miss
3 Board - 405x3, 435x1, 435x3 PR
Chins - 3x8
Reverse Fly (Rear Delt) - 3x12
Curl Machine - 3x10
Had a ton of stuff to do with some legalities for a franchise and getting some pants tailored before I leave for CO tomorrow...resulting in my training late at 24 Hour Fagness, Frisco, TX
warm-up
Pulldown Abs - 2x10
Pullthrus - 1x15
stretching
hip-mobility
Box SQ - 135x5, 225x3, 315x3, 405x3
Free SQ w/ Predator Briefs - 455x3, 495x3, 545x3, 585x1
Zercher SQ off Pins - 225x1x6, 275x1x3, 315x1, 365x1, 425x1 PR, 455x1 PR
Superset
Pull Thru - 3x12
Side Abs on High Pulley - 3x10
warm-up
various band pulldown/pushdowns
DE Floor Press
barx10
add tripled Monster Mini's
95x6
135x6
185x3x2 <--- add 3 board
205x3x2
225x3x2
275x1
295x1
315x1x2
345x1 *Got smashed last time I tried this. New PR easy.
5 Board Press - 435x3, 455x3, 475x2 non MM
Haven't done this since June of last year after shirt work peaking for AWPC Worlds. After the extreme floor press tension, I'll take it!
Grappler somthing or rather that didn't feel good on the back - 25x8
Grappler Shoulder Press - 90x12, 90x15
V-Handle Pulldown - 70x15, 160x12x2
Reverse Hyper - 1x20
At 24 Hour Fagness, Frisco, TX
Elliptical Rider - 17 min
Hammer Strenph Seated Row - 3x10-15
Donkey Calf Machine - 4x12-20
Curl Machine - 3x8-12
warm-up
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12
stretching
mobility
DE Box SQ - bar x5x2, 135x5, 225x2 - hurting
Power Squat - 315x3, 405x3, 405x5, 405x10
Romanian DL - 135x5, 225x5, 315x5
Reverse Hyper - 2x10
Superset
Spud Abs - 3x20
45 Hyper - 3x20
Rolling Thunder - 115x static - back flaring up so stopped
World Gym Push/Pull in Pueblo, CO at which I was guest lifter
Face Pull - 2x20
BP - barx20, 95x5, 135x3, 185x3, 225x3, 275x3, 315x3, 365x1
455x1 <--- add 3 board, add Inzer Rage X
515x1 <--- add 1 board
550 opener
575 2nd
600 miss* I jacked the shirt and couldn't roll the left hand back after touching. After 11 minutes from the 455 to the 600, I was very pleased. Had to follow myself in the meet on a commercial gym bench with a commercial gym bar.
While people were warming up for the dead.
Superset
SQ - 135x5, 225x5, 315x5, 405x3, 495x3
DL - 135x5, 225x5, 315x5, 405x1x3
Pulldown Abs - 3x15
Lat Pulldown - 3x12
stretching
mobility
treadmill - 15 min
At Bally's New Roc City, NY
warm-up
Cross country skiier - 5 min
GM - bar x5, 135x3, 225x3, 315x3, 365x3, 405x3
Barbell Lunge - 135x5x2, 185x5
DE BP - bar x10, 95x5, 135x3, 185x3, 225x3, 275x1
CG BP - 315x6
Rolling Dumbell Ext - 50x10, 65x8, 50 x10
Pulldown Abs/Obliques - 5x10
Hammer Strenph Upper Back/Lat - 3x8-10
Hammer Strenph Lower Lat - 2x12
Superset
Rear Delt Machine - 3x10
Standing Calf - 3x10
All in under an hour
Elliptical Rider - 10 min
At 24 Hour Fagness, Frisco, TX
warm-up
Elliptical - 17 min
Clay's Lats - 3x12
Hammer Strenph Seated Row - 3x8-12
Donkey Calf Raise - 4x15
Allen Core Wheel - (90x30 sec) x2
Seated Curl machine - 4x6-12
warm-up
Reverse Hyper - 1x12
GHR Situps - 1x20
GHR - 1x10
mobility
Box SQ - barx5, 95x2, 135x2, 185x2, 225x2, 275x2, 315x2, 365x2, 405x2
DL - 135x1x5
GHR Situps - 1x20
GHR - 3x15
Reverse Hyper - 540x8x3
