At Star Fitness, Bronx, NY
Ellitpical - 10 min
hip mobility, stretching
GM - barx5, 135x5, 225x3, 275x3, 315x3, 405x3 <--- add belt, 455x5
Zercher Squats - 225x3, 315x3, 365x3 <--- add belt
GHR - 1x15, (light band x6 + 4-6) x2
Pulldown Obliques - 4x10
Hammer Grip Machine - 3x ?
Pretty freakin' cool with the BAG DVD playing on the big screen while I was training. Too bad it was an easy workout.
"J-A-Y I flow sick. Fuck all y'all haters blow dick."
Floor Press - bar x10, 95x5, 135x5, 185x3, 225x3, 275x3, 315x3, 365x1, 385xmiss, 375x1, 385x miss, 345x3
Rolling Dumbell Ext - 40-55 x 8-12 x 4
Pro Style Lat Pulldown - 4x10-12
Dumbell Rear Delt Raise - 3x12
DL on 2" platform
135x3
225x3
315x3
405x3 <--- add belt
475x5
525x1
Hack SQ
225x8
315x8
405x8
45° Hypers w/doubled light band - 3x10
GHR Situps - Green x10x3
warm - up
sled - 45x4
band pushdowns
shoulder traction
Clay's Lats - 2x12
DE BP - all sets + 80 lbs chain - 185x3x2, 205x3x2, 225x3x2, 275x1, 295x1, 315x1
5 Board Press - 435x3, 455x3, 475x1, 475x4
Rep set - 275x12
Dumbell Clean - 3x12-15
BAG CSR - 3pl, 4pl, 5pl, 6pl x 6-12
At 24 Hour Fagness, Frisco, TX
Elliptical - 12 min
Hammer Strenph Seated Row - 3x10-12
Pulldown Abs - 3x15
Donkey Calf Raise - 3x12-15
Curl machine - 3x8-12
warm-up
sled 60x6
GHR situps - 1x20
GHR - 1x10
Reverse Hyper - 1x12
hip mobility
DE Box squat - 305 + green 8x2
GHR - 4x10 jacked up
Reverse Hyper - 3x12
Spud Abs - 2x25
