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Registered User
Tx Log
12.14.20
Upper A1/4
DB Row 3.8 - 60, 65, 70
DB Inc. Bench 3.8 - 50, 55, 60
Standing 1a Press T6 - 50
NG PD 3.8
Lat Raise 3.12 - 15
Push Down 3.12
Wtd. Plank - 3.20s - +45
SM Intervals - 15m
***
12.16.20
Lower A1/4
DB Clean 3.4 - 50, 60.2
Glute Bridge 3.12
DB RDL 3.8 - 75, 85.2
Goblet Pause Sq. 3.3 - 90
Back Ext. 3.10
Alt. DB curls 3.12,10,8 - 25, 30, 35
- Hammer 2.10 - 40, 45
Crunch 5.20
SM - 18 min
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Registered User
12.20.20
Re-aggravated old shoulder injury. Figure it out as I go.
Upper B1/4
1 arm PD - 3.8
T's 4.20 - No PU's
Hammer Row 3.6 - 145, 150, 155
Landmine Press 3.8
PD's 3.12
Ft. Raise 3.10 - 20
Offset farmer walks 3 sets - 55
SM Intervals - 15min
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Registered User
12.22.20
Being conservative AF for the time being.
GHR Lvl 1 3.8 - BW
Lat. Squat 3.8 - 30, 20, 25
TBDL 3.3 - 195
Bird Dog 3.8
Ab swing 3.12
Pin Curls 3.12, 10, 8 - 35, 40, 45
Bike 18 min.
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Registered User
1.5.21
Old shoulder injury rearing it's head again. Have to reset training for the time being.
Upper A 1/4
Negative Push ups 4 x 8 - 3s
Mod. Viking Press 3 x 8/e - 35
1/2 Kn. NG Pull Down 3 x 8
DB row 3 x 8 - 65, 70.2
Tri PD 3 x 12
DB F.Raise 3 x 12
Rope Crunch 2 x 15
SM Intervals x 18 min.
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Registered User
1.7.21
Lower A 1/4
1a DB Swings 3 x 8/e - 45, 55.2
Glute Bridge 3 x 10
DB RDL 3 x 8 - 70, 75, 80
Goblet Sq 3 x 6 - 95
Shoulder work
Back Ext 3 x 12
Alt. DB Curl 12, 10, 8 - 25, 30, 35
Offset Farmer Walks 3 x 60
100 Burpees - 6:50
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Registered User
1.11.21
Cardio - 25 min.
better than nothing.
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Registered User
1.9.21
Upper B 1/4
Split Stance LM PP 3 x 8
NG Pull Down 3 x 8
Hammer Row 3 x 8
Push Ups
DB scaption 3 x 12
Tri PD 3 x 12
Ab wheel 3 x 10
***
1.13.21
Lower B 1/4
GHR 1.0 3 x 8
Lat Sq 3 x 8, 35, 40 x 2
TBDL 3 x 3 - 195
Bird dog 3 x 8
Hammer Ci 3 x 12, 10, 8 - 35, 40, 45
Inc SU 3 x 12
SM int. x 18 min
Last edited by cchattong; 01-15-2021 at 12:11 AM.
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Registered User
1.14.21
Upper A 2/4
Negative Push ups 4 x 9
Mod. Viking Press 3 x 8/e - 35, 40.2
1/2 Kn. NG Pull Down 3 x 8
DB row 3 x 8 - 70
Tri PD 3 x 12
DB F.Raise 3 x 12
Rope Crunch 3 x 15
Bike 20min
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Registered User
1.16.21
Lower A 2/4
1a DB Swings 3 x 8 - 55
Glute Bridge 3 x 12
DB RDL 3 x 8 - 75, 80, 85
Goblet Sq 3 x 8 - 90
Shoulder work
Back Ext 3 x 13
Alt. DB Curl 12, 10, 8 - 25, 35.2
Ran out of time.
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Registered User
1.22.21
Running on fumes.
Upper B 2/4
Split Stance LM PP - x
NG Pull Down 3 x 8
Hammer Row 3 x 8
Push Ups - 110
DB scaption 3 x 12
Tri PD 3 x 12
Ab wheel - x
100 Burpees 6:50
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Registered User
1.25.21
Ran 1.5 miles a few days ago. ****ing beat up. Staying conservative.
Lower B 2/4
GHR 1.0 3 x 9
Lat Sq 3 x 8 - 40
TBDL 3 x 5 - 205
Bird dog 3 x 8
Hammer Ci 3 x 12, 10, 8 - 40.2, 45
Inc SU 3 x 12
SM int. x 18 min
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Registered User
1.27.21
Upper A 3/4
Negative Push ups 4 x 10
LM Press 3 x 8 - 40
1/2 Kn. NG Pull Down 3 x 8
DB row 3 x 8 - 65, 70, 75
Tri PD 3 x 12
DB F.Raise 3 x 12
Rope Crunch 3 x 15
Light cardio x 15 min
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Registered User
1.31.21
Lower A 3/4
1a DB Swings 3 x 8 - 60
Glute Bridge 3 x 12
DB RDL 3 x 8 - 75, 85, 90
Goblet Sq 3 x 5 - 100
Shoulder Plank 3 x 45s
Back Ext 3 x 14
Alt. DB Curl 12, 10, 8 - 30, 35, 40
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Registered User
Upper B 3/4
Split Stance LM PP - 45?
NG Pull Down 3 x 8
Hammer Row 3 x 8
Push Ups - 120 - 80 bpm
DB scaption 3 x 12
Tri PD 3 x 12
Ab wheel - x
94 Burpees 6:50
***
Lower B 3/4
GHR 1.0 3 x 10
Lat Sq 3 x 8 - 45
TBDL 5 x 1 - 225 (conservative AF)
Bird dog 3 x 8
Hammer Ci 3 x 12, 10, 8 - 40, 45.2
Inc SU 3 x 12
SM int. x 20 min
***
2.9.21
Upper A 4/4
Negative Push ups 4 x 12
1/2 kneel LM Press 3 x 8 - 35, 40, 45
1/2 Kn. NG Pull Down 3 x 8
DB row 3 x 8 - 75, 80, 85
Tri PD 3 x 12
DB F.Raise 3 x 12
Rope Crunch 3 x 15
100 burpees 6:20
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Registered User
2.11.21
Lower A 4/4
1a DB Swings 3 x 8 - 60
Glute Bridge 3 x 12
DB RDL 3 x 8 - 75, 85, 90
Goblet Sq 3 x 3 - 110
High Plank 3 x 45s
Back Ext 3 x 15
Alt. DB Curl 12, 10, 8 - 30, 35, 40
easy bike
*
2/12/21
Ran to gym.
15 min of work
Ran home.
***
2/14/21
Easy run.
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Registered User
2.16.21
Lower B 4/4
GHR 1.0 3 x 10
Lat Sq 3 x 8 - 45
TBDL 5 x 1 - 235 (275)
Bird dog 3 x 8
Hammer Ci 3 x 12, 10, 8 - 40, 45.2
Inc SU 3 x 12
SM int. x 20 min
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Registered User
2.26.21
Back from week long vacation...
A 1/3
TBDL 3's - 195, 220, 245 - 275x 1
Plank 3 x 1min
DB RDL 3.12 - 75.2, 80
DB Row 3.12 - 60, 70, 75
Pull Down 3.12
Hip Bridge 3.12
DB Ang. Raise 3.15 - 10
Finisher
Burpee + X climber
10 Pyramid Countdown - 5:10
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Registered User
3.1.21
B 1/3
LM Rot. Clean 3 x 4 - 55
Cr. 4.25
GHR 3.10
Strict PU 4.10
S. Sq 3.12 - 30
Curl to Press 3.12 - 20
SM Int. x 10/45 off
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Registered User
3.2.21
Core Work
Easy Run.
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Registered User
3.4.21
C 1/3
DB Swings 3 x 5/e
Side planks 3 x 20s (shoulder was fine)
Lat. Lunge 3.12/e - 30
Pull Ups - 25 quality reps (shoulder was fine)
Good Mornings 3.12 -50
Split DB Row 3.12 - 60, 65.2
Tri + Core work 3.15
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Registered User
A 2/3
TBDL 5's - 175, 205, 235 - 275x 1
Plank 3 x 1min
DB RDL 3.12 - 75, 80.2
Std. Row 3.12
Pull Down 3.12
Hip Bridge 3.12
DB Ang. Raise 3.15 - 10
***
3.9.21
B 2/3
Cable rotation 3 x 5/e
Cr. 5.25
GHR 3.11
Push ups x 150
S. Sq 3.12 - 35
Curl to Press 3.12 - 20
100 Burpees - 5:30
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Registered User
3.11.21
C 2/3
DB Swings 3 x 5/e - 60
Side planks 3 x 25s (shoulder was fine)
Lat. Lunge 3.12/e - 30, 35.2
Pull Ups - 28 quality reps (shoulder was fine)
Good Mornings 3.12 -60
Split DB Row 3.12 - 65.
Dead Stop Skull Crushers 3.12 - 45
SM - 20min
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Registered User
3.13.21
A 3/3
TBDL 531 - 205, 235, 265 - 275 x 10
Plank 3 x 1min
DB RDL 3.12 - 80
Std. Row 3.12
Pull Down 3.12
Hip Bridge 3.12
DB Ang. Raise 3.15 - 10
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Registered User
3.18.21
3.9.21
B 3/3
Cr. 6.25
GHR 3.10
Push ups x 175
S. Sq 3.12 - 35.2, 40
Curl to Press 3.12 - 20
SM
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Registered User
3.24.21
*Need more recovery with work crushing me.
Pull 1/3
TBDL 3's - 205, 235, 255, 285 x 1
Plank x 3 - 1 min
Hammer Row 3 x 8 - top 160
Pull Ups - 40 total
Pin Curls 3 x 12 - top 40
St. Arm PD 3 x 12
SM - 20 min
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Registered User
3.27.21
Push 1/3
H. Bench 3 x 8 - top 60 (6)
LM Press 3 x 8 - top 60
Elev. Push ups - 100
Dead Stop EZ SC 3 x 12 - 12.5
Cable Lat 3 x 12
100 Burpees - 5:13
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Registered User
3.29.21
Lower 1/3
Hip Ext 3 x 15
Cr 4 x 25
R. Lunge deficit 3 x 8 - top 45
Accessory mvmt.
Good morning 3 x 8 - 70
Back ext 2 x 15
SM intervals x 10
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Registered User
3.31.21
Pull 2/3
TBDL 5's - 185, 205, 245
Plank x 3 - 1 min
Hammer Row 3 x 8 - top 165
Pull Ups - 44 total
Pin Curls 3 x 12 - top 45
Tired.
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Registered User
4.5.21
Push 2/3
H. Bench 3 x 8 - top 65 (6)
LM Press 3 x 8 - top 55
Elev. Push ups - 110
Dead Stop EZ SC 3 x 12 - 20
Cable Lat 3 x 12
TM Hike - 3/10/20
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Registered User
4.7.21
Lower 2/3
Hip Ext 3 x 15
Cr 120
R. Lunge deficit 3 x 8 - top 50
Flexor work
Good morning 3 x 8 - 80
Back ext 3 x 11
SM 15 min (mod)
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