warm-up
Elliptical 10 min
Reverse Hyper - 1x12
mobility
stretching
Pin 3 Pulls - 135x3, 225x3, 315x3, 405x3, 455x3 <--- add belt, 495x miss - yes, that's correct.
Hyperextension - 100x10x3
Power Runner - 1pl x5, 2pl x5, 3pl x5, 4pl x8, 5pl x8x2
Kettle Bell chops - 3x10
Elliptical 10 min
warm-up - Move 2nd half of BAG
DE BP w/80 chains - 185x3x3, 205x3, 225x3
Rep Set - 275x12 joke
5 Board ROR - 365x1, 405x3, 445x5 <--- I'm about 30 lbs off all my lockout stuff where I need to be to hit 600 in the meet and have 6 weeks to get there.
Summer Yokes Upper (upper pulley with multiple handles and Kelso Shrugs) - 7x10
Later @ 24 Hour...
Bike - 12 min
Elliptical - 8 min
Calf Raise on Leg Press - 4x10-15
warm-up
GHR - 1x10
GHR Situps - 1x20
Reverse Hyper - 1x12
stretching
mobility
DE Box SQ w/SS Bar + purple(100/80) + 80lbs chain - 245x8x2 (425/325)
Sumo Dead off 2" platform - 315x3x2, 365x2x2, 365x1, off floor - 365x1x4
GHR - 3x15
GHR Situps - 45x10x3
warm-up
shoulder traction
stretching
dumbbell rotators
BP ROR - bar x a lot, 95x6, 135x6, 185x3
bar x3 <--- add doubled light bands, 95x3, 135x3, 185x3, 225x3
275x1 <--- add 4 Board, comp grip, 295x1, 315x1, 325x1, 275x3
Tate Press - 35x12, 45x12, 55x12
Two Handed Dumbbell Rows on Incline - 100x10x3
Pulldown behind head - 2x12
Upright Rows - 3x10-20
Seated Incline Curls - 2x8
warm-up
GHR situps - 1x20
GHR - 1x10
stretching
mobility
GM w/Buffalo Bar + 120 lbs chain - bar x5, 142x3, 182x3, 232x3
282x3 <--- back felt like shit with chains so I dropped them
332x3
* My back is nowhere near the strength it used to be. I'll be hitting the GM's religiously.
Zercher Squat to floor w/14" Cambered bar - 155x3, 205x3, 245x3, 295x3, 335x3
Seated Band Leg Curl - 2x15
Spud Abs - 3x15
DE Floor Press w/tripled monster mini's off 3 Board - 185x3 (C,W), 225x1x2 (C,W), 255x1x2 (C,W), 285x1x2 (C,W), 315x1x2 (C,W), 345x2 (W)
Later at 24 Hour Carrollton, TX
Hammer Upper Back/Lat - 4x8-12
Incline Dumbbell Press - 105x12, 125x8
Pec Deck - 2x12
Rear Delt Machine - 3x12
Overhead Rope Triceps Ext - 3x failure
Calf Machine - 3x20
Curl Machine - 3x6-10
Bike - 12 min
Elliptical - 8 min
warm-up
Reverse Hyper - 1x12
stretching
mobility
DE Box SQ - 14" Cambered Bar - 245x2, 275x2, 305x2x2, 335x2x2, 355x2x2, 385x2x2
Stiff Leg Deadlift - 135x3, 185x3, 225x3, 275x3x2, 225x8 off block
Reverse Hyper - 2x12
Hanging Leg Raise - 25x8x3
Shrug on Powersquat - 3x12
Reverse Wrist Curls - 3x10
At the new BA/American Indoor
warm-up
shoulder traction
stretching
mini band rotators
Reverse Green Band BP ROR - bar x15, 95x6, 135x6, add bands, 185x3, 225x3, 275x3, 315x3, 365x3, 405x3, 455x1
475x1 <--- full grip. I've become weak here and need to start hitting boards full grip again.
475x3 <--- add 4 board
505x3
Pullups - 3x6-10 (M,W,C)
Overhead Kettlebell Press - 15kg x10x2
Triceps Pushdown - 3x15
Kettlebell Row - 106 lb x6x2, x10
Rear Delt on High Pulley - 3x10
At 24 Hour Fagness, Frisco, TX
Elliptical - 15 min
Bike - 12 min
Calf Raise on Leg Press - 3x15
Decline Situp - 110x10x2, 150x8
warm-up
GHR situps - 1x20
Reverse Hyper - 1x12
GHR - 1x10
stretching
mobility
Sumo DL - 135x3, 225x3, 315x2, 405x1 <--- add briefs, 455x1 <--- add Hardcore, 495x1, 545x1, 605x miss
585 <--- drop Hardcore, add Ginny canvas, 605x1
Powersquat - 425x3, 515x5, 605x5x2
GHR - Green 3x15
Spud Abs - 3x12
At 24 Hour Fitness, Grand Prairie, TX
*Went to USAPL Men's Nationals this weekend in Killeen and stopped at my sister's house on the way back. This is right by her house so HC and I finished up the day training.
DE BP - 185x3x2 (C,W), 205x3x2 (C,W), 225x3x2 (C,W), 255x1x2 (C,W), 275x1x2 (C,W), 295x1x2 (C,W), 325x8
Hammer Seated Row - 4x8-15
Hammer Underhand Lat Pull - 2x12
EZ Bar Overhead Tri Ext - 4x6-10
Upright Row w/Rope - 3x10
Face Pulls - 3x12
Curl Machine - 2x12
*ART today. Shoulder sounded like pop rocks. Feels MUCH better.
warm-up
Reverse Hyper - 1x15
stretching
mobility
DE Box SQ - Buffalo bar/foam pad w/blues (190/150) - 232x2x2, 252x2x2, 272x2x2, 292x2x2
Snatch Grip DL - 225x3, 275x3, 315x5, 365x6 <-- add belt, 405x6
GHR Situps - blue x10x3
Dumbell Sidebends - 100x10x2
Reverse Hyper - 270x12x3
warm-up
stretching
mobility
dumbbell rotators
Fat Bar BP - bar x15, 83x5, 123x5, 173x3, 213x3 <--- add 4 board, 253x0 * Shoulder is fucked.
More ART
T-bar Row - 5x8-15
Rolling DB Ext - 5x6-10
Band Rear Delt - 3x15
At 24 Hour Fagness, Frisco, TX
Noticed a jacked up dude that used to date one of my co-workers got rid of her and showed up with a new Janine. It wasn't even a week. Rock hard. Ride free.
Bike - 12 min
Elliptical Rider - 8 min
warm-up
Reverse Hyper - 1x12
45 Hyper - 1x12
mobility
stretching
SS Bar Box Squats w/80lbs chain - bar x5, 135x3, 225x3, 315x3
365x1 <--- add belt, 405x1
455x miss,
455x1 <--- add training brief, 475 (495)x1 PR
Seated GM Cambered Bar - 3x6-10
GHR - 3x12
Spud Abs - 3x15
warm-up
stretching
mobility
dumbbell rotators
DE BP w/mini bands around large base - 155x1x4, 165x1x2, 175x1x2, 185x1x2, 195x1x2
later at 24 Hour Carrollton
Hammer Upper Back/Lat - 3x8-12
Dumbbell Row - 145x8x2
Standing Dumbbell Press - 75x10, 85x10
Rear Delt Machine - 2x10
Shoulder internal/external rotation on pulley - 2x12
Overhead Rope Ext - 3x10
Calf Machine - 3x20
Curl Machine - 2x12
warm-up
mow lawn
stretching
mobility
DE Box SQ - Buffalo bar/foam pad w/blues (190/150) - 232x2x2, 252x2x2, 282x2x2
DE Dead - Conv - 315x1x2, 365x1x4, Sumo - 365x2x2
GHR Situps - blue x10x3
Band GM - blue x15x2
At 24 Hour Fagness, Frisco, TX
*wife wrecked my car so I have no ride
warm-up
Elliptical - 10 min
Bike - 10
dumbbell rotators
shoulder mobility
Front Pulldown - 2x10
CG BP - bar x15, 95x3, 135x3, 185x3, 225x3, 275x3, 315x3
345x3, 375x1, 405x1, 425x1, 365x5 <--- add 3 board
EZ-Bar Overhead Ext - 75x15, 100x12x2
Hammer Seated Row - 4x8-12
Pec Dec - 3x10
Dumbbell Upright Row - 3x10
Scott Bench Dumbbell Curl - 2x8
