Search:

1/30

4 RNDs
[
10 Weighted situps #45
10 Hanging Leg Raise
20 Oblique Crunches #90
15 Ab Wheel
]

Todays Workout 1/29

Squat 3x5 @295
Bench 3x5 @ 245
Leg ext 2x10 @ 255
leg curl 2x10 @ 210
Reverse Hyper 3x15
cable pull through 3x20 @50
Calf Riase 4x8 @135 // 1x30 / 3x15 @ 95

DB Bench 1x8 / 1x6 @110
Pull up 3x8 @ 30
TBar Row 2x8 @ 115/125
Shoulder Press machine 2x7 @70
EZ Curl 5x8 @ 100
Pracher curl machine 1x20 / 3x10 @30
Tricep Pushdown 5x8 @50 / 1x20 / 3x10 @30
...

1/27

Squat 3x7 @280
Bench 3x7 @230
Deadlift 3x5 @355

1/25


Squat 1x7 @300
Bench 1x7 @235
Deadlift 1x7 @370



4 RNDs

1/22

Squat 4x4 @245
Bench 4x4 @205
Deadlift 3x4 @315


1/23
4 RNDs
[

1/21

Leg Ext 2x10 @215/230
Leg Curl 2x10 @210
Calf Raise 4x8 @135
Pull up 3x8 @30
T-Bar row 2x8 @115
Seated Mil Press 2x7 @ 65
BB Curl 5x8 @90
Machine Curl 1x20 / 3x10 @30 (each arm)

1/20

Squat: 5x3 @ 290
Bench: 5x5 @ 245
Deadlift: 3x3 @ 345


4 RNDs
[
10 Weighted situps #45

Todays Workout 1/18

Squat 4x4 @295 / 1x6 @295
Leg ext 1x30 / 3x15 @125
leg curl 1x30 / 3x15 @125
Calf Riase 3x15 @135 // 1x30 / 3x15 @ 95

4 RNDs
[
10 Weighted situps #35

Todays Workout 1/17

Deadlift 4x3 @ 375 // 1x7 @375
Bench 4x4 @240 // 1x8 @240
Pec Deck 2x15 @240
Wide Grip Lat pulldown 2x15 @145
Cable Row 2x15 @150
Lat raise 2x15 @ 25
Machine Preacher...

1/16

4 RNDs
[
10 Weighted situps #35
10 Hanging Leg Raise
20 Oblique Crunches #90
15 Ab Wheel
]

Workout 1/15

Squat 5x6 @ 275
Bench 5x6 @ 230
Leg ext 2x10 @255 (machine maxed out)
Leg Curl 2x10 @210 (machine maxed out)
Seated Calf Raise 4x8 160 / 1x20 and 3x10 @ 100

Todays workout 1/14

DB Bench 2x8 @110
Pull up 2x8 @ 30
TBar Row 2x8 @ 115/125
Seated Shoulder 2x7 @75
EZ Curl 5x8 @ 90
Pracher curl machine 1x20 // 3x10 @35
Tricep Pushdown 5x8 @50/57 //...

1/13

Squat: 4x8 @ 260
Bench: 4x8 @ 215
Deadlift:4x6 @ 330


4 RNDs
[
10 Weighted situps #35

Todays Workout 1/11

Squat 4x4 @295 / 1x4 @295
Leg ext 1x30 / 3x15 @125
leg curl 1x30 / 3x15 @125
Calf Riase 3x15 @135 // 1x30 / 3x15 @ 95

4 RNDs
[
10 Weighted situps #35

Todays Workout 1/10

Deadlift 3x3 @ 360 // 1x7 @360
Bench 4x4 @240 // 1x8 @240
Pec Deck 2x15 @225
Wide Grip Lat pulldown 2x15 @145
Cable Row 2x15 @150
Lat raise 2x15 @ 25
Machine Preacher...

Workout 1/8

Squat 4x6 @ 275
Bench 4x6 @ 230
Leg ext 2x10 @230
Leg Curl 2x10 @210 (machine maxed out)
Seated Calf Raise 4x8 135 / 1x20 and 3x10 @ 90


Workout 1/9

1/4 Workout

Squat 4x4 @295
Leg ext 1x30 / 3x15 @125
leg curl 1x30 / 3x15 @125
Calf Riase 3x15 @135 // 1x30 / 3x15 @ 95

1/5 - Rest day

Rest - Moving

Todays Workout 1/3

Deadlift 3x3 @ 360
Bench 4x4 @240
Pec Deck 2x15 @210/225
Wide Grip Lat pulldown 2x15 @145
Cable Row 2x15 @135
Lat raise 2x15 @ 25
Machine Preacher curl 5x15 100 (1x30...

4 RNDs
[
10 Weighted situps #35
10 Hanging Leg Raise
20 Oblique Crunches #80
15 Ab Wheel
]

Cardio
Treadmil Walk Incline 4.5 Speed 3.5 for 60 minutes