Good lifting Harry.
Printable View
Good lifting Harry.
[size=5][U][B]BENCH SESSION[/B][/U][/size]
[size=-2][color=red]6:20-7:55am[/color][/size]
[U][B]Bike[/B][/U] - 10 minutes
[U][B]Side DB Raise[/B][/U] - 5x20, 8x15
[U][B]Hammer Curls[/B][/U] - 15x20, 20x15
[size=3][U][B]BENCH[/B][/U] - 55x15, 105x12, 145x8, 195x5, 235x3, 285x1, [B]330x2, 330x2, 330x2[/B][/size]
[youtube]83dFEiqhX2Q[/youtube]
[I]Was just about to start DB presses when I was called in to help get the kids ready for school as Hank forgot to do his homework[/I]
[size=5][U][B]LUNCH SESSION[/B][/U][/size]
[size=-2][color=red]11:05-11:55am[/color][/size]
[U][B]Sauna[/B][/U] - 20 minutes
[U][B]DB Bench Press[/B][/U] - 50x8, [B]80x8, 80x8, 80x8[/B]
[U][B]TG Wide Rows[/B][/U] - 110x12 (3 sets)
[U][B]Reverse Pec Deck[/B][/U] - 100x12 (3 sets)
[U][B]Hammer Curls[/B][/U] - 40x12 (3 sets)
[U][B]Hammer Shrugs[/B][/U] - 180x12 (3 sets)
[U][B]TG Abs[/B][/U] - 50x50 (2 sets)
[size=5][U][B]THE PAYOFF[/B][/U][/size]
[IMG]https://i.redd.it/mfq2s9liq5701.jpg[/IMG]
[size=5][U][B]SQUAT SESSION[/B][/U][/size]
[size=-2][color=red]6:20-7:55am[/color][/size]
[U][B]Bike[/B][/U] - 10 minutes
[U][B]Squat Holds[/B][/U] - 3 @ 30 seconds
[size=3][U][B]COMP STANCE SQUATS[/B][/U] - 55x5, 105x5, 145x3, 235x2, 325x1, 375x1, 415x1, [B]455x2, 455x2, 455x2[/B][/size]
[I]Not great but reps all went up. I need to get deeper and am too loose at the bottom[/I]
[youtube]Sclu1RFwTP8[/youtube]
[size=3][U][B]PAUSED SQUATS[/B][/U] - [B]290x3, 290x3[/B]
[youtube]R9AdiGvgZ_0[/youtube]
[U][B]RDL[/B][/U] [B]235x6, 235x6, 235x6[/B]
[youtube]gXdsVEngOfU[/youtube]
[/size]
[U][B]Seated Leg Curl[/B][/U] - 65x12 (3 sets)
[U][B]Standing Calf Raise (DB)[/B][/U] - 25x12 (3 sets)
[U][B]Banded Tibia Raise[/B][/U] - 3 sets of 12
[size=5][U][B]THE PAYOFF[/B][/U][/size]
[img]https://i.redd.it/9x46m9mvz7p11.jpg[/img]
[size=5][U][B]CGDP SESSION[/B][/U][/size]
[I][color=grey][size=-2]6:15-7:50am[/color][/size][/I]
[U][B]Bike[/B][/U] - 10 minutes
[U][B]Lateral Raise[/B][/U]- 5x20, 8x15
[U][B]Hammer Curls[/B][/U] - 15x20, 20x15
[size=3][U][B]CGDP[/B][/U] -55x12, 105x8, 145x5, 235x3, 285x1 [B]330x6, 335x6, 315x8[/B][/size]
[youtube]nImkXBBCy20[/youtube]
[U][B]Close Grip Seated Row[/B][/U] - 100x12,12,12
[U][B]Rear Delt DB Raise[/B][/U] - 10x12,12,12
[U][B]Hammer Curls[/B][/U] - 35x12,12,12
[U][B]DB Shrugs[/B][/U] - 75x12,12,12
[size=5][U][B]PAYOFF[/B][/U][/size]
[img]https://i.pinimg.com/originals/64/c7/d9/64c7d9e2a2ff0ccb1b2e83f24b421c62.jpg[/img]
[size=5][U][B]DEADLIFT SESSION[/B][/U][/size]
[I][color=red][size=-2]3:15-4:459m[/color][/size][/I]
[U][B]Bike[/B][/U] - 10 minutes
[U][B]Low Squat Holds[/B][/U]- 3 @ 30 seconds
[size=3][U][B]FRONT SQUATS[/B][/U] - 55x5, 105x5, 145x3, 235x1,[b]290x3[/B]
[youtube]KeYvgbDRD4k[/youtube]
[U][B]Trap Bar Deadlift[/B][/U] - 145, 235, 325, 415 [b]425x3[/B]
[youtube]cFEQVGgoU-8[/youtube]
[U][B]SUMO DEADLIFT [color=lightblue](1RM- 475)[/color][/B][/U] - [B]6 Singles @ 325[/B]
[youtube]BT8elvYWuYo[/youtube][/size]
[U][B]Leg Curls[/B][/U] -50x12 (3 sets)
[U][B]DB Calf Raise[/B][/U] - 25x12 (3 sets)
[U][B]Cable Tibia Raise[/B][/U] - 10x12 (3 sets)
[U][B]Floor Crunch[/B][/U] - 100 total reps
[size=5][U][B]PAYOFF[/B][/U][/size]
[img]https://i.pinimg.com/originals/99/59/fc/9959fce5caafadbf2aeda3d708b4181b.jpg[/img]
[size=5][U][B]BENCH SESSION[/B][/U][/size]
[size=-2][color=grey]6:20-7:55am[/color][/size]
[U][B]Bike[/B][/U] - 10 minutes
[U][B]Side DB Raise[/B][/U] - 5x20, 8x15
[U][B]Hammer Curls[/B][/U] - 15x20, 20x15
[size=3][U][B]BENCH[/B][/U] - 55x15, 105x10, 145x8, 195x5, 235x3, 285x1, 325x1, [B]340x1, 340x1, 340x1[/B][/size]
[youtube]GVbbDpGhtbo[/youtube]
[color=red][B]Out of Time[/B]
Had to cut it short because Eva decided she wasn't sick enough to stay home and wanted me to take her to school. She is such a good kid. I would have milked at least 2 more days out of it[/color]
[size=5][U][B]LUNCH SESSION[/B][/U][/size]
[size=-2][color=grey]11:05-11:55am[/color][/size]
[U][B]Sauna[/B][/U] - 20 minutes
[U][B][size=3]DB Bench[/B][/U] - 50x12, [B]80x12, 80x12, 80x12[/B][/size]
[U][B]Wide Cable Row[/B][/U] - 100x12 (3 sets)
[U][B]Reverse Pec Deck[/B][/U] - 105x12 (3 sets)
[U][B]Hammer Curls[/B][/U] - 45x12 (3 sets)
[U][B]Hammer Shrugs[/B][/U] - 180x12 (3 sets)
[U][B]TG Abs[/B][/U] - 50x50 (2 sets)
[size=5][U][B]THE PAYOFF[/B][/U][/size]
[img]https://scontent-lht6-1.cdninstagram.com/v/t51.2885-15/e35/52537107_2596506010376560_1016640766035944661_n.jpg?_nc_ht=scontent-lht6-1.cdninstagram.com&_nc_cat=104&se=7&oh=824d0def82d0885bea7bd26dd029e815&oe=5DFA6CF2&ig_cache_key=MTk4NDcwNzc2NTAzOTE4NDk0MQ%3D%3D.2[/img]
[size=5][U][B]SQUAT SESSION[/B][/U][/size]
[size=-2][color=grey]6:20-7:25am[/color][/size]
[U][B]Bike[/B][/U] - 10 minutes
[U][B]Squat Holds[/B][/U] - 3 @ 30 seconds
[size=3][U][B]COMP STANCE SQUATS[/B][/U] - 55x5, 105x5, 145x3, 235x2, 325x1, 375x1, 415x1, [B]465x2, 465x2, 465x2[/B][/size]
[I]I see slight improvements on depth but I still need to get deeper[/I]
[youtube]OT5IjNi9-lk[/youtube]
[color=red][B]Out of time![/B]
I know this sounds like a broken record but Eva had a bad headache we decided she should stay home and rest and she decided she was better so I had to end the workout and take her to school.[/color]
[size=5][U][B]LUNCH SESSION[/B][/U][/size]
[size=-2][color=grey]11:05-11:55am[/color][/size]
[U][B]Bike[/B][/U] - 10 minutes
[size=3][U][B]PAUSED SQUATS[/B][/U] - 45x5, 135x3, 225x2 [B]290x3, 290x3[/B]
[youtube]mXTLOf47460[/youtube]
[U][B]RDL[/B][/U] [B]235x6, 235x6, 235x6[/B]
[youtube]Mb65CH0usFE[/youtube]
[/size]
[U][B]Hoist Seated Leg Curl[/B][/U] - 133x12 (3 sets)
[U][B]Seated Calf Raise (DB)[/B][/U] - 90x12 (3 sets)
[U][B]Banded Tibia Raise[/B][/U] - 3 sets of 12
[size=5][U][B]THE PAYOFF[/B][/U][/size]
[img]https://farm8.static.flickr.com/7841/47197088152_ec6189d260_b.jpg[/img]
[size=5][U][B]CGDP SESSION[/B][/U][/size]
[I][color=grey][size=-2]6:15-7:50am[/color][/size][/I]
[U][B]Bike[/B][/U] - 10 minutes
[U][B]Lateral Raise[/B][/U]- 5x20, 8x15
[U][B]Hammer Curls[/B][/U] - 15x20, 20x15
[size=3][U][B]CGDP[/B][/U] -55x12, 105x8, 145x5, 235x3, 285x1 [B]335x6, 335x6, 315x8[/B][/size]
[youtube]YlvfYqGsvTQ[/youtube]
[U][B]Close Grip Seated Row[/B][/U] - 100x12,12,12
[U][B]Rear Delt DB Raise[/B][/U] - 10x12,12,12
[U][B]Hammer Curls[/B][/U] - 35x12,12,12
[U][B]DB Shrugs[/B][/U] - 75x12,12,12
[size=5][U][B]PAYOFF[/B][/U][/size]
[img]https://images.squarespace-cdn.com/content/v1/50db182ce4b015296cd3370d/1464015348472-1A2EJQ7QGOJL7N0N2OEP/ke17ZwdGBToddI8pDm48kObcM89aV6BJovl0UgaHwoNZw-zPPgdn4jUwVcJE1ZvWQUxwkmyExglNqGp0IvTJZUJFbgE-7XRK3dMEBRBhUpxFWZ04fci7N0UTTMJ0ZwWE_PA_mf5aupgfHF_JN2DVLT1PS_91paM36td-TE9a4XY/image-asset.jpeg?format=1000w[/img]
[size=5][U][B]DEADLIFT SESSION[/B][/U][/size]
[I][color=red][size=-2]2:15-3:55pm[/color][/size][/I]
[U][B]Bike[/B][/U] - 10 minutes
[U][B]Low Squat Holds[/B][/U]- 3 @ 30 seconds
[size=3][U][B]FRONT SQUATS[/B][/U] - 55x5, 105x5, 145x3, 235x1, 285x1, [b]300x1[/B]
[U][B]Trap Bar Deadlift[/B][/U] - 145, 235, 325, 405, [b]425x1[/B]
[U][B]SUMO DEADLIFT [color=lightblue](1RM- 475)[/color][/B][/U] - [B]135, 225, 315, 405x1, 455x1, 465x0[/B]
[youtube]TSQMEyUZvuI[/youtube][/size]
[U][B]Leg Curls[/B][/U] -50x12 (3 sets)
[U][B]DB Calf Raise[/B][/U] - 25x12 (3 sets)
[U][B]Cable Tibia Raise[/B][/U] - 10x12 (3 sets)
[U][B]Floor Crunch[/B][/U] - 100 total reps
[size=5][U][B]PAYOFF[/B][/U][/size]
[img]https://kevinspraggettonchess.files.wordpress.com/2015/07/11352942_1467234083590452_1064479054_n.jpg[/img]
[size=5][U][B]BENCH SESSION[/B][/U][/size]
[size=-2][color=grey]6:20-7:55am[/color][/size]
[U][B]Bike[/B][/U] - 10 minutes
[U][B]Side DB Raise[/B][/U] - 5x20, 8x15
[U][B]Hammer Curls[/B][/U] - 15x20, 20x15
[size=3][U][B]BENCH[/B][/U] - 55x15, 105x10, 145x8, 195x5, 235x3, 285x1, 325x1, [B]340x0,0[/B][/size]
[youtube]mkjRR6fZ9U0[/youtube]
[size=5][U][B]LUNCH SESSION[/B][/U][/size]
[size=-2][color=grey]11:05-11:55am[/color][/size]
[U][B]Sauna[/B][/U] - 20 minutes
[U][B][size=3]DB Bench[/B][/U] - 50x12, [B]80x12, 80x12, 80x12[/B][/size]
[U][B]Wide Cable Row[/B][/U] - 100x12 (3 sets)
[U][B]Reverse Pec Deck[/B][/U] - 105x12 (3 sets)
[U][B]Hammer Curls[/B][/U] - 45x12 (3 sets)
[U][B]Hammer Shrugs[/B][/U] - 180x12 (3 sets)
[U][B]TG Abs[/B][/U] - 50x50 (2 sets)
[size=5][U][B]THE PAYOFF[/B][/U][/size]
[img]https://i.pinimg.com/originals/3a/59/05/3a5905db8e96b9c41067c4c247e26c43.jpg[/img]
[size=5][U][B]SQUAT SESSION[/B][/U][/size]
[size=-2][color=grey]6:20-7:25am[/color][/size]
[U][B]Bike[/B][/U] - 10 minutes
[U][B]Squat Holds[/B][/U] - 3 @ 30 seconds
[size=3][U][B]COMP STANCE SQUATS[/B][/U] - 55x5, 105x5, 145x3, 235x2, 325x1, 375x1, 415x1, [B]475x2, 475x2, 475x2[/B][/size]
[youtube]Qbl34FTok-0[/youtube]
[size=3][U][B]PAUSED SQUATS[/B][/U] - 45x5, 135x3, 225x2 [B]315x3, 315x3[/B]
[youtube]F_9t76d5eXE[/youtube]
[U][B]RDL[/B][/U] [B]245x6, 245x6, 245x6[/B]
[youtube]7j2NMmphlDI[/youtube][/size]
[size=5][U][B]LUNCH SESSION[/B][/U][/size]
[size=-2][color=grey]11:05-11:55am[/color][/size]
[U][B]Sauna[/B][/U] - 20 minutes
[U][B]Hoist Seated Leg Curl[/B][/U] - 133x12 (3 sets)
[U][B]Seated Calf Raise (DB)[/B][/U] - 90x12 (3 sets)
[U][B]Banded Tibia Raise[/B][/U] - 3 sets of 12
[size=5][U][B]THE PAYOFF[/B][/U][/size]
[img]https://scontent-lht6-1.cdninstagram.com/v/t51.2885-15/e35/47003018_124329498590074_5033330442139888924_n.jpg?_nc_ht=scontent-lht6-1.cdninstagram.com&_nc_cat=110&se=7&oh=f2f96cba6a9fe199e5b09df84eecad39&oe=5DFBEEE0&ig_cache_key=MTkzNzUyMDU1OTgxMjAzMzQ0Ng%3D%3D.2[/img]
Beast still being a beast.
All is right in the world.
[size=5][U][B]CGDP SESSION[/B][/U][/size]
[I][color=grey][B]Dear Diary....[/B]
So I have been lazy lately with posting. I will try to get better and I will also share the highlights version of the written log/journal I will be starting back up.
Looking back I had the most success with training when keeping up with this. [/I][/color]
[color=lightgreen][B][size=-2]6:30-7:55am[/B][/size][/color]
[U][B]Bike[/B][/U] - 10 minutes
[U][B]Side DB Raise[/B][/U] - 5x20, 8x15
[U][B]Hammer Curls[/B][/U] - 15x20, 20x15
[size=3][U][B]CGDP[/B][/U] - 55x12, 105x8, 145x5, 195x3, 235x3, 285x1, 325x1, [B]340x6, 340x6, 320x8[/B][/size]
[color=grey][I]No quit, but form was iffy and touch is still too low[/color][/I]
[youtube]hAcWvM9MGKY[/youtube]
[U][B]Close Grip Cable Row[/B][/U] - 100x12 (3 sets)
[U][B]Rear Delt Band Pull[/B][/U] - 3 sets of 12
[U][B]DB Shrug[/B][/U] - 70x12 (3 sets)
[U][B]Hammer Curls[/B][/U] - 40x12 (3 sets)
[size=5][U][B]THE PAYOFF[/B][/U][/size]
[img]https://pbs.twimg.com/media/D8aytgkX4AAf5Oh.jpg[/img]
[size=5][U][B]DEADLIFT SESSION[/B][/U][/size]
[size=-2][color=lightgreen]2:30-4:10pm[/color][/size]
[color=grey]Much better than last week![/color]
[U][B]Bike[/B][/U] - 10 min
[U][B]Squat Holds[/B][/U] - 3 @ 30 seconds
[B][U]Squats[/U][/B] - 55x5, 105x5, 145x3, 185x3, 185x3
[size=3][U][B]RACK PULLS[/B][/U] - 135, 225, 315, 405, [B]455, 495, 525[/B]
[youtube]F50MGbcX3Sw[/youtube]
[U][B]SUMO DEADLIFTS[/B][/U] - [B]320x3[/B] (3 sets)
[youtube]9CgmF9_4xpY[/youtube]
[U][B]Chains[/B][/U] - Bar weight = 235 - 6 singles (30 sec max rests)
[youtube]QhWNoedTuWQ[/youtube]
[U][B]SLDL[/B][/U] - [B]225x8[/B] (3 sets)[/size]
[youtube]fUz8QA0D248[/youtube]
[size=5][U][B]THE PAYOFF[/B][/U]
[img]https://pbs.twimg.com/media/Dp9uiN7WkAAN6Gj.jpg[/img]
[size=5][U][B]BENCH SESSION[/B][/U][/size]
[size=-2][color=lightgreen]6:30-7:55am[/color][/size]
[U][B]Bike[/B][/U] - 10 minutes
[U][B]Lateral Raises[/B][/U] - 5x20, 8x15
[U][B]Hammer Curls[/B][/U] - 15x20, 20x15
[size=3][U][B]BENCH[/B][/U] - 55x15, 105x12, 145x8, 195x5, 235x3, 285x1, [B][color=red]330x0, 330x0, 330x0[/B][/size]
[youtube]lBtMdTvf7HM[/youtube]
[I]Tried to send Wade a message here but he had a TV crew in his gym. He's famous[/I]
[I]I got loose at the bottom of all of these. It sucked[/I]
[size=5][U][B]THE PAYOFF[/B][/U][/size]
[img]https://theporndude.com/blog/wp-content/uploads/2018/04/insta.jpg[/img]
[size=5][U][B]SQUAT SESSION[/B][/U][/size]
[size=-2][color=lightgreen]6:30-7:55am[/color][/size]
[U][B]Bike[/B][/U] - 10 minutes
[U][B]Squat Holds[/B][/U] - 3 @ 30 seconds
[size=3][U][B]COMP SQUATS[/B][/U] - 55x5, 105x5, 145x3, 235x2, 325x1, 415x1, 465x1, [B]515x1, 515x1, 515x1[/B]
[youtube]5QzWEC2TrUE[/youtube]
[U][B]PAUSED SQUATS[/B][/U] - 355x3 (2 sets)
[youtube]9DZ_GGf5L-8[/youtube]
[U][B]RDL[/B][/U] - 345x6 (3 sets)[/size]
[U][B]Leg Curl[/B][/U] - 70x12 (3 sets)
[U][B]Standing DB Calf Raise[/B][/U] - 30x12 (3 sets)
[size=5][U][B]THE PAYOFF[/B][/U][/size]
[img]https://scontent-cdg2-1.cdninstagram.com/vp/01732bcee48282f5d3f7dd1e73a17366/5E5CA472/t51.2885-15/e35/65821605_332452934361626_1125168303188258066_n.jpg?_nc_ht=scontent-cdg2-1.cdninstagram.com&_nc_cat=102&se=7&ig_cache_key=MjA3OTgxMTk3Nzk3OTM2MDkyNg%3D%3D.2[/img]
Too bad on bench, but everything looking strong overall.
Just one of those days eh.
[QUOTE=Filmbuff81;1593419381]Too bad on bench, but everything looking strong overall.
Just one of those days eh.[/QUOTE]
lol its been one of those years on the training side
[size=5][U][B]CGDP SESSION[/B][/U][/size]
[color=lightgreen][B][size=-2]6:30-7:55am[/B][/size][/color]
[U][B]Bike[/B][/U] - 10 minutes
[U][B]Side DB Raise[/B][/U] - 5x20, 8x15
[U][B]Hammer Curls[/B][/U] - 15x20, 20x15
[size=3][U][B]CGDP[/B][/U] - 55x12, 105x8, 145x5, 195x3, 235x3, 285x1, 325x1, [B]340x6, 345x6, 325x8[/B][/size]
[color=grey][I]A little better than last week[/color][/I]
[youtube]Nmx5t2DIu3Y[/youtube]
[U][B]Close Grip Cable Row[/B][/U] - 100x12 (3 sets)
[U][B]Rear Delt Band Pull[/B][/U] - 3 sets of 12
[U][B]DB Shrug[/B][/U] - 70x12 (3 sets)
[U][B]Hammer Curls[/B][/U] - 40x12 (3 sets)
[size=5][U][B]THE PAYOFF[/B][/U][/size]
[img]https://66.media.tumblr.com/aa709f2874f0d139f611b88206351506/tumblr_pjqxxsST101uhr8br_1280.jpg[/img]
[size=5][U][B]DEADLIFT SESSION[/B][/U][/size]
[size=-2][color=lightgreen]2:30-4:10pm[/color][/size]
[color=grey]Much better than last week![/color]
[U][B]Bike[/B][/U] - 10 min
[U][B]Squat Holds[/B][/U] - 3 @ 30 seconds
[B][U]Squats[/U][/B] - 55x5, 105x5, 145x3, 185x3, 185x3
[size=3][U][B]RACK PULLS[/B][/U] - 135, 225, 315, 405, 455, [B]455, 495, [color=red]515x0,0,0,0[/color][/B]
[color=red]This was frustrating to say the least[/color]
[youtube]bLMUEMpzgTQ[/youtube]
[U][B]SUMO DEADLIFTS[/B][/U] - [B]365x3[/B] (3 sets)
[youtube]BjC4qOc3Hoo[/youtube]
[U][B]Chains[/B][/U] - Bar weight = 275 - 6 singles (30 sec max rests)
[youtube]d8g3On_ewmY[/youtube]
[U][B]SLDL[/B][/U] - [B]225x8[/B] (3 sets)[/size]
[size=5][U][B]THE PAYOFF[/B][/U][/size]
[img]https://i.pinimg.com/736x/d0/b2/b2/d0b2b2ffb10febedc67a0229c8a00267.jpg[/img]
[size=5][U][B]BENCH SESSION[/B][/U][/size]
[size=-2][color=lightgreen]6:30-7:55am[/color][/size]
[U][B]Bike[/B][/U] - 10 minutes
[U][B]Lateral Raises[/B][/U] - 5x20, 8x15
[U][B]Hammer Curls[/B][/U] - 15x20, 20x15
[size=3][U][B]BENCH[/B][/U] - 55x15, 105x12, 145x8, 195x5, 235x3, 285x1, [B]320x1, 330x1, 335x1[/B]
[youtube]pA9J3fwamWY[/youtube]
[I]A little better this time[/I]
[U][B]DB Bench[/B][/U] - 70x8,8,8
[youtube]IGfMNzZ_zlo[/youtube]
[U][B]Sling Shot[/B][/U] - 325x1, 355x1
[youtube]XNs2HxfegQU[/youtube]
[U][B]Close Grip Bench Press[/B][/U] - 225x8,8,8[/size]
[size=5][U][B]THE PAYOFF[/B][/U][/size]
[img]https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSPlw1PFTQbSXQ6cBi-Vd7OOMXD6CAL_LrO3cYiEimJYIDIVA41&s[/img]
[size=5][U][B]SQUAT SESSION[/B][/U][/size]
[size=-2][color=lightgreen]6:30-7:55am[/color][/size]
[U][B]Bike[/B][/U] - 10 minutes
[U][B]Squat Holds[/B][/U] - 3 @ 30 seconds
[size=3][U][B]COMP SQUATS[/B][/U] - 55x5, 105x5, 145x3, 235x2, 325x1, 415x1, 465x1, [B]525x1, 525x1[/B]
[youtube]onuYqmXKggQ[/youtube]
[U][B]PAUSED SQUATS[/B][/U] - 355x3 (2 sets)
[youtube]mYZCAXRYfJw[/youtube]
[U][B]RDL[/B][/U] - 345x6 (3 sets)[/size]
[U][B]Leg Curl[/B][/U] - 70x12 (3 sets)
[U][B]Standing DB Calf Raise[/B][/U] - 30x12 (3 sets)
[size=5][U][B]THE PAYOFF[/B][/U][/size]
[img]https://jsc-dorian-gray.com/wp-content/uploads/2019/02/evaquiala-1550445815904.jpg[/img]
[size=5][U][B]CGDP SESSION[/B][/U][/size]
[color=lightgreen][B][size=-2]6:30-7:55am[/B][/size][/color]
[U][B]Bike[/B][/U] - 10 minutes
[U][B]Side DB Raise[/B][/U] - 5x20, 8x15
[U][B]Hammer Curls[/B][/U] - 15x20, 20x15
[size=3][U][B]CGDP[/B][/U] - 55x12, 105x8, 145x5, 195x3, 235x3, 285x1, 325x1, [B]345x6, 345x6, 325x8[/B][/size]
[youtube]j8CyFUp3k2Y[/youtube]
[U][B]Close Grip Cable Row[/B][/U] - 100x12 (3 sets)
[U][B]Rear Delt Band Pull[/B][/U] - 3 sets of 12
[U][B]DB Shrug[/B][/U] - 70x12 (3 sets)
[U][B]Hammer Curls[/B][/U] - 40x12 (3 sets)
[size=5][U][B]THE PAYOFF[/B][/U][/size]
[img]https://thefitgirlz.com/wp-content/uploads/2019/09/evaquiala-2129967055024248446.jpg[/img]
[size=5][U][B]DEADLIFT SESSION[/B][/U][/size]
[size=-2][color=lightgreen]2:30-4:10pm[/color][/size]
[color=grey]Much better than last week![/color]
[U][B]Bike[/B][/U] - 10 min
[U][B]Squat Holds[/B][/U] - 3 @ 30 seconds
[B][U]Squats[/U][/B] - 55x5, 105x5, 145x3, 185x3, 185x3
[size=3][U][B]RACK PULLS[/B][/U] - 135, 225, 315, 405, [B]455, 495, 525[/B]
[youtube]jZKmzYNLPDw[/youtube]
[U][B]SUMO DEADLIFTS[/B][/U] - [B]385x2[/B] (3 sets)
[youtube]3CLBuO0Hu_o[/youtube]
[U][B]Chains[/B][/U] - Bar weight = 285 - 6 singles (30 sec max rests)
[youtube]KooNbtmp9bU[/youtube]
[U][B]SLDL[/B][/U] - [B]225x8[/B] (3 sets)[/size]
[size=5][U][B]THE PAYOFF[/B][/U][/size]
[img]https://scontent-ams4-1.cdninstagram.com/v/t51.2885-15/e35/49800450_2247714595502528_756095514106923667_n.jpg?_nc_ht=scontent-ams4-1.cdninstagram.com&_nc_cat=108&se=7&oh=4eb78577d3733d4a343853acb0df5328&oe=5E818CBA&ig_cache_key=MTk1NjMzMTYyMzkwMTI5OTg4OA%3D%3D.2[/img]
[size=5][U][B]BENCH SESSION[/B][/U][/size]
[size=-2][color=lightgreen]8:30-9:55am[/color][/size]
[U][B]Bike[/B][/U] - 10 minutes
[U][B]Lateral Raises[/B][/U] - 5x20, 8x15
[U][B]Hammer Curls[/B][/U] - 15x20, 20x15
[size=3][U][B]BENCH[/B][/U] - 55x15, 105x12, 145x8, 195x5, 235x3, 285x1, [B]320x2, 320x2, 320x2[/B]
[youtube]T3KQN9OC3mY[/youtube]
[U][B]DB Incline Bench[/B][/U] - 75x8,8,8
[U][B]Sling Shot[/B][/U] - 335x1, 365x1
[youtube]6E00k-3IE1Y[/youtube]
[U][B]Close Grip Bench Press[/B][/U] - 225x8,8,8[/size]
[size=5][U][B]THE PAYOFF[/B][/U][/size]
[img]https://scontent-frx5-1.cdninstagram.com/v/t51.2885-15/e35/44485534_523591254784205_1497566458313269697_n.jpg?_nc_ht=scontent-frx5-1.cdninstagram.com&_nc_cat=105&se=7&oh=0fb0de7ba0a156c1b7b52dc60f9acaf9&oe=5E66CC28&ig_cache_key=MTkwOTYzMTIzNTAzMjc5ODg3MA%3D%3D.2[/img]
[size=5][U][B]SQUAT SESSION[/B][/U][/size]
[size=-2][color=grey]9:00-10:45am[/color][/size]
[U][B]Bike[/B][/U] - 10 minutes
[U][B]Squat Holds[/B][/U] - 3 @ 30 seconds
[size=3][U][B]COMP STANCE SQUATS[/B][/U] - 55x5, 105x5, 145x3, 235x2, 325x1, 375x1, 415x1, 465x1[B]505x1, 535x1, 555x1, 565x1[/B][/size]
[I]Not perfect but these felt so good[/I]
[youtube]jgD-iI_2m_M[/youtube]
[size=5][U][B]THE PAYOFF[/B][/U][/size]
[img]https://steemitimages.com/DQmTD4SqLmi2J9VDNX2uScctFZFgQzVxPbaSFHC8SNXR9kr/image.png[/img]
[size=5][U][B]CGDP SESSION[/B][/U][/size]
[color=lightgreen][B][size=-2]4:30-5:25pm[/B][/size][/color]
[U][B]Bike[/B][/U] - 10 minutes
[U][B]Side DB Raise[/B][/U] - 5x20, 8x15
[U][B]Hammer Curls[/B][/U] - 15x20, 20x15
[size=3][U][B]CGDP[/B][/U] - 55x12, 105x8, 145x5, 195x3, 235x3, 285x1, 325x1, [B]345x6, 350x6, 330x8[/B][/size]
[youtube]8l2QaQiShYA[/youtube]
[U][B]Close Grip Cable Row[/B][/U] - 100x12 (3 sets)
[U][B]Rear Delt Band Pull[/B][/U] - 3 sets of 12
[U][B]DB Shrug[/B][/U] - 70x12 (3 sets)
[U][B]Hammer Curls[/B][/U] - 40x12 (3 sets)
[size=5][U][B]THE PAYOFF[/B][/U][/size]
[img]https://ilarge.lisimg.com/image/15541539/1080full-valentina-lequeux.jpg[/img]
[size=5][U][B]DEADLIFT SESSION[/B][/U][/size]
[size=-2][color=lightgreen]9:30-4:10pm[/color][/size]
[U][B]Bike[/B][/U] - 10 min
[U][B]Squat Holds[/B][/U] - 3 @ 30 seconds
[B][U]Squats[/U][/B] - 55x5, 105x5, 145x3, 185x3, 185x3
[size=3][U][B]RACK PULLS[/B][/U] - 135, 225, 315, 405, [B]455, 495, 525[/B]
[youtube]JJ3tMAksMZc[/youtube]
[U][B]SUMO DEADLIFTS[/B][/U] - [B]385x3[/B] (3 sets)
[youtube]VTrZlaellUg[/youtube]
[U][B]Chains[/B][/U] - Bar weight = 295 - 6 singles (30 sec max rests)
[youtube]4Pv1hiZdgR8[/youtube]
[U][B]SLDL[/B][/U] - [B]225x8[/B] (3 sets)[/size]
[size=5][U][B]THE PAYOFF[/B][/U][/size]
[img]https://pbs.twimg.com/media/DlFTYCcWsAgSBE-.jpg[/img]
[size=5][U][B]BENCH SESSION[/B][/U][/size]
[size=-2][color=lightgreen]6:30-7:55am[/color][/size]
[U][B]Bike[/B][/U] - 10 minutes
[U][B]Lateral Raises[/B][/U] - 5x20, 8x15
[U][B]Hammer Curls[/B][/U] - 15x20, 20x15
[size=3][U][B]BENCH[/B][/U] - 55x15, 105x12, 145x8, 195x5, 235x3, 285x1, [B]325x2, 325x2, 325x2[/B]
[youtube]JJY5e2v1dlw[/youtube]
[U][B]DB Incline Bench[/B][/U] - 75x8,8,8
[youtube]ZVTyIXmLhXY[/youtube]
[U][B]Sling Shot[/B][/U] - 335x1, 365x1
[youtube]mEu2cNw2W8o[/youtube]
[U][B]Close Grip Bench Press[/B][/U] - 225x8,8,8[/size]
[size=5][U][B]THE PAYOFF[/B][/U][/size]
[img]https://jsc-dorian-gray.com/wp-content/uploads/2019/05/Karina-Garcia_200419_08.jpg[/img]
[size=5][U][B]SQUAT SESSION[/B][/U][/size]
[size=-2][color=grey]9:00-10:45am[/color][/size]
[U][B]Bike[/B][/U] - 10 minutes
[U][B]Squat Holds[/B][/U] - 3 @ 30 seconds
[size=3][U][B]COMP STANCE SQUATS[/B][/U] - 55x5, 105x5, 145x3, 235x2, 325x1[B]370x2 (6 sets)[/B]
[youtube]ES3FoFNYIGU[/youtube]
[U][B]2-SEC PAUSE[/B][/U] - 275x3 (2 sets)
[youtube]pmDvyQvoigg[/youtube]
[U][B]RDL[/B][/U] - 245x6 (3 sets)
[youtube]DR7wec2QuHs[/youtube][/size]
[size=5][U][B]THE PAYOFF[/B][/U][/size]
[img]https://jsc-dorian-gray.com/wp-content/uploads/2019/08/Eva-Quiala_2x3_150819_01.jpg[/img]