warm-up
Clay's Lats - 2x12
dumbell rotator
band pushdonws - purple x30
CG BP - bar x10, 95x5, 135x5, 185x5, 225x3
275x3 <--- add 2 board
315x3
365x3 <--- add 3 board
405x3 *clavicle swelled so stopped here
Fat Bar Pushdown - 70x20x3
Pronated Fat Bar Pulldowns - 210x8x3
Rotator Cuff Apparatus - 15x12x3
At 24 Hour Fagness, Frisco, TX
Elliptical - 7 min
stretching
hip mobility
GM - 135x5, 225x3, 315x3, 365x3, 405x3 <-- add belt, 455x3
Rack Pull on 3 plates pin 1 - 315x5, 405x5 clavicle swelled so stopped
45 Hyper - 45x12, 45x15
Steep Situp - 2x10
Tredmill - run 1:30 walk 1:00 ~ 12 min then cooldown
Bike - 5 min
Elliptical - 10 min
shoulder traction
dumbell rotator
Face Pulls - stack x15x2
DE BP - 185x3x2, 205x3x2, 225x3x2, 275x1, 305x1, 315x1, 275x3
Rack Lockout ~ 4 Board - 405x5, 455x5, 495x5
Hammer Strenph Upper Back/Lat - 4x10-15
Reverse Grip Triceps Pushdown - stack x3x15
Cable Rotator - 4x12
Cybex Curl - 3x10-1-2
Seated Calf Raise - 3x15
Clay Lats - 70x3x15
DE BP w/80lbs of chain
185x2x3
205x2x3
225x2x3
275x1, 295x1, 315x1, 345x1
5 Board Press
405x1x5
455x3
495x1x1
485x2
Grappler One Arm Shoulder Press
25x1x10
50x2x10
CSR - 4 plates x3x10
EZ Curl Bar Curls - 110x3x10
warm-up
hip mobility
stretching
Giant set
GHR - x12, monster mini x12, light band x10
45 Hyper - purple x12, green x10x2
Spud Abs - 3x15
Reverse Hyper - 3x10-12
warm-up - various band movements
band traction
dumbell rotators
Clay's lats - 2x10
CG BP - 45x5
95x5
135x3
185x3
225x3
275x3
315x1 add 1 board
365x1 1 board
405x1 add original Titan Fury single
435x1
455x1
Rolling DB ext - 45x10, 55x10, 70x6, 45x12
Pulldowns - 160x3x10
Band Rear Delt Raise - 3x3x10
At 24 Hour Fagness, Frisco, TX
warm-up
stretching
hip mobility
Face Pulls - 2x12
Pullthrus - 2x12
Pulldown Abs - 2x12
Squats off Pins - bar 1.5" below navel. - 135x3, 225x3, 315x3, 365x3, 405x3, 455x3, 495x1, 545x miss, 515x1, 525x1, 545x miss
Rack Pulls on lowest pin standing on 2 plates ea side (probably a pin 2 on the EFS rack) - 135x3, 225x3, 315x3, 405x3, 495x3, 585x3, 675x miss - close, felt like I was going to tear a pec
Pullthrus - 3x12
Pulldown Abs - 3x12
Elliptical Rider - 10 min
Hammer Strenph Seated Row - 3x10
Hanging Leg Raise - 3x10
Grip Machine - 5x???
Curl Machine - 3x8-15
warmp-up
sled - 6 tips
Reverse Hyper - 1x12
GHR - 1x12
GHR Situps - 1x20
Band GM - purple x20
DE Box SQ - 315 + 120 chain (40 supsended) x 6 sets x 2
Sumo DL - 225x5, 315x5, 405x5, 445x1
45 Hyper - SS Bar x10, 95x10, 115x10
Reverse Hyper - 3x10
Spud Abs - 2x25
warm-up
dumbell rotators
various band pushes/pulls
shoulder traction
Face Pulls - 2x12
CG BP
45x5
95x5
135x5
185x3
225x3
275x3
315x1 * pec/delt killing me add 1 Board
365x3 <-- add 4 Boards
405x3
435x1
445x1 PR
455x1 miss
I felt like shit today.
CSR - 4x10-12
Dumbell Cleans - 3x12
warm-up
sled - 90x6
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 2x12
stretching
hip mobility
SQ - barx5
145x5
235x3
345x3
455x3
545x1 add Titan Boss briefs
595x1
665x1 add Metal Pro Squatter straps down
DL
135x3
225x3
315x1
405x1x2
Reverse Hyper - 2x12
Pulldown Abs – 98x3x10
