Search:

did about 25 minutes of elliptical to start

reverse cable flies

Dynamic Arm Rotational Work

Incline Press
Barx20
65x15
95x8

10 minutes elliptical

Leg Extension
Easy weight x5x20 , just to get warmed up

Side Lunges, High Kicks, Static Stretching, Air Squats

Beltless Front Squat
Barx15
95x8

LA Fitness Bakery Square

Bent Over Reverse DB Flies
15'sx20,20,20

Incline Press
Barx20
95x8
135x5
155x4

Squat 1 - 395, good lift, 3 white lights
Squat 2 - 435, good lift, 3 white lights
Squat 3 - 465, good lift, 3 white lights

Bench 1 - 245, good lift, 3 white lights
Bench 2 - 265, good lift, 3...

tried to get to 198, but no dice. I got down to 203 after sauna and hot tub, felt like I was gonna die, chugged some water and drove to the meet site. weighed in at 207, they said I could still...

Weighed in at 730am this morning, about 75 hours out from official weigh in. Came in at 213lb, or about 15lbs off. I'm feeling confident I'll get to 198. I've done it before. Keeping water intake...

7 minute elliptical

Dynamic Stretching

Squat
Barx15
65x10
95x8
135x5
185x4

Bent Side Laterals
10x20,20,20

Arm Rotational Work

Dynamic Bench
Barx20,15,10
65x10

Paused Bench

Powerhouse Gym in Jacksonville, got there at 715. started with 5 minute of elliptical and moved into foam rolling and dynamic stretching.

Squat
Barx15
95x8
135x5
185x5
225x5
Put on elbow...

In Baltimore for work, went to the LA Fitness in Lansdowne again

Started with 15 minutes of elliptical to get warm

Did some light flies with 10lb db's to stretch the rotator cuffs, then did...

Dynamic Warmup and elliptical

Squat
Barx15
95x8
135x5
185x5
225x4
275x3
Paused

LA Fitness Bakery Square

Rear Delt Fly and Pec Deck, rotating
4x20

Dynamic Bench
Barx20,20
65x10

Paused Bench

LA Fitness Lansdowne again

Elliptical, stretching, waiting a half hour for rack to open up.

Squat
Barx15
95x8
135x5
185x5
225x5

LA Fitness in Lansdowne, MD

Reverse Pec Deck
30x25
45x20
60x20
75x20
Decline Flies
15x20
15x20

LA Fitness Monroeville

5 minute elliptical

Squat
Barx15,15
95x8
135x5
185x5
225x4

Bakery Square LA Fitness, 530pm

Reverse Pec Deck
25x20
40x20
55x20
70x20
85x20

Arm Rotational Work

Dynamic Stretching and Foam Rolling to start off, worked out at LA Fitness Bakery Square with MJ

Squat
Barx15,10
95x8
135x5
185x5
225x5
275x4
315x3

Dynamic Arm Rotational Work, including 5lb plate raises and standing flies

Dynamic Bench
Barx20,20
65x15

Paused Bench
95x8
135x5
185x4

Bakery Square LA Fitness with MJ about 1045am

Dynamic Stretching - a lot

Front Squat
Barx15
95x8
135x5
185x4
225x3

LA Fitness Bakery Square, 430 in the afternoon

Reverse Pec Deck
25x20
40x20
55x20
70x20
85x20

Dynamic Bench