warm-up
Reverse Hyper - 1x15
GHR Situps - 1x20
GHR - 1x10
stretching
mobility
SQ - 135x3, 225x3, 315x3 <--- add belt, 405x2 <--- add training briefs, 505x5 <--- add Boss, 525x5, 575x3, quick break, 575x2
*I am getting no support out of the suit. It needs to be altered drastically. I put it on myself and was able to hit depth with no weight.
Power Runner - 4x10
KB Chops - 2x8
Can't remember and I accidentally erased entry.
Important stuff was BP - 295x1, 315x5, 335x5
Add training Phenom 455x3 <--- 3 board, 525x1 <---1 board
warm-up
Elliptical - 10 min
stretching
mobility
Reverse Hyper - 1x12
Conv DL - 335x3, 355x5, 405x5 <--- add belt, 425x5
Belt Squat - 3x5 off box
Hyperextension - 3x8
GHR Situps - 2x10
Prowler (upper down, lower back)- x2, 50x2, 100x2 full sprint
warm-up
Upper body sled - 8 trips
stretching
mobility
Military Press - 135x5, 145x5, 165x5
JM Press on Smith Machine - 135 + dbl purple x8x3
CSR - 3x10
Rear Delt on high pulley - 3x15
Dumbbell Fly - 1x10
*Wife had a medical emergency yesterday so we ended up missing our workouts. Trained today at the fag gym - 24 Hour Fagness, Frisco, TX. It's a deload week anyway.
warm-up
Elliptical - 15 min
stretching
mobility
foam roller
Box SQ - 135x2, 225x2, 275x2, 345x5 <-- add training brief, 385x5, 415x5
Seated Leg Curl - 3x10-15
Hanging Leg Raise - 3x8-10
warm-up
dumbbell rotators
stretching
BP - 135x3, 185x3, 225x3, 285x5, 325x5, 365x3
455x2 <--3 board add training Phenom
515x1 <-- 1 board
455x3 <-- 5 board drop shirt
warm-up
Reverse Hyper - 1x12
GHR Stitups - 1x20
GHR - 1x12
stretching
mobility
Suspended 14" Cambered Bar GM - 155x3, 245x3, 335x3, 385x3
Sumo DL w/chains - 405x3
405x5 <-- 2 chains
405x5 <-- 4 chains
405x5 <-- 6 chains
455x1 <-- 8 chains
GHR - 2x12
GHR Situps - 40x10x3
warm-up
Clay's Lats - 2x12
dumbbell rotators
shoulder traction
CG Pause w/Apollon's Axle - 122x5, 172x3, 212x3
252x5<-- add 3 board, 303x5, 372x8
Face Pulls - 3x15
Pushdowns - 1x15, 1x25
KB Row - 106x10x3
Cable Crossover - 1x10, 1x20
KB Curl - 2x15
warm-up
Reverse Hyper - 1x12
GHR Stitups - 1x20
GHR - 1x10
stretching
mobility
SQ w/ Buffalo bar - 145x5, 235x3, 335x3, 415x3 <-- add belt
465x2 <-- add Boss (still loose and am working out the kinks), 525x2, 575x2
Box - 375x2, 415x2, 465x2, 535x1
GHR - 2x15
KB Chops - 2x8
warm-up
dumbbell rotators
stretching
Military Press - 170x5, 190x3, 215x3 PR
Incline Press /w Green behind back - 80x10, 100x12 PR
Steep Incline Triceps Press on Smith - 185x8, 225x8, 245x8
Rickshaw Shurgs - 3x10
At 24 Hour Fagness, Frisco, TX
Elliptical - 10 min
Bike - 12 min
At Bally's New Rochelle, NY
stretching
mobility
Conv DL - 135x3, 225x3, 315x3, 365x2, 405x1, 435x1 - no chalk, gym bar
Sumo DL - add training briefs - 365x2, 405x1, 455x1, 495x1
Snatch Grip Dead - 365x5x1, 365x8x1
Seated Back Ext - 3x10
Hanging Leg Raise - 20x10x3
Reverse Wrist Curl - 3x20
At Bally's New Rochelle, NY
warm-up
Face Pulls - 2x12
Dumbbell Rotators
stretching
shoulder/pec traction
BP - bar x15, 135x3, 185x3, 225x3, 275x3, 335x3, 385x2 PR
Roller Press (didn't tell the dudes to being any boards so had to make due) - 365x3, 405x3 PR, 435x1 PR, 455x1 PR
Hammer Lat/Upper Back - 4x8-12
Ext Machine - 3x10
Face Pulls - 2x10
Low Pulley Side/Rear Delt - 3x10
At Bally's New Rochelle, NY
warm-up
Pulldown Abs - 2x12
Pullthrus - 1x12
stretching
mobility
Low Box SQ - 135x3, 225x3, 315x3, 405x3 <--- add belt, training briefs, 455x3, 495x3
Lying Leg Curl - 4x8-12
Obliques on High Pulley - 3x10
warm-up
dumbbell rotators
shoulder traction
face-pulls
stretching
OHP - bar x5, 135x5, 165x3, 185x3, 205x6
Decline Pause Press - 135x5, 255x5, 295x5, 335x5
Dumbbell Row - 125x20
Chins - 3x8
Calves on Leg Press - 4x10-20
Curl Machine - 3x10
warm-up
Pendulum Hyper - 2x12
GHR Situps - 1x20
GHR - 2x10
stretching
moblity
Conv DL - 135x3, 225x3, 315x3, 385x1, 425x3 <--- add belt, 465x3
Box Jumps - 1x10, 40x1x10
GHR - 3x12
Med Ball Throw/Catch Situps - 3x10
Farmer's Carry - Handle + 90x4 lengths, 1 trip
warm-up
Elliptical - 5 min
shoulder traction
Clays' Lats - 2x12
dumbell rotators
GHR - 2x12
GHR Situps - 1x12
Spud Abs - 1x12
BP - bar x15, 95x3, 135x3, 185x3, 225x3, 275x3, 315x3, 375x2
455x1 <--- 3 board, add old Rage X
515x1 <--- 2 board
565x miss off the boards<--- 1 board
565x miss at lockout <--- 1 board
I need to have this shirt altered like my others to get any support at lockout. It's much springier without the grid stitch in the chest
Rope pushdown w/green behind neck - 3x12
Pullups - 2x8
CG Pulldowns - 2x12
Dumbbell cleans - 3x10-12
warm-up
Elliptical - 15 min
stretching
mobility
SQ - 135x5, 225x5, 315x5, 385x5, 435x5 <--- add loose brief, 475x5
Seated Leg Curl - 3x12
KB Chops - 3x10
Donkey Calf Raise - 4x12-15
