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Week 11
Day 7 (Cardio)

Pre-Workout: None

3.4 mile outdoor run

Post-workout: None

Time of workout: 34 minutes

Week 11
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Military Press
190x5
190x5
205x3
205x3

Week 11
Day 5 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts +
355x5
355x5
375x3
375x3

Week 11
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
310x5
310x5
330x3
330x3

He essentially got the same contract the Seahawks just gave to Metcalf, correct? That's a big win for the 9ers in my opinion.........

Week 11
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk with weighted vest

Y-T-W-L's with light weight bands

Week 11
Day 2 (Chest/Shoulders)

Pre-Workout: None

Incline Bench Press (Barbell)
245x5
245x5
260x3
260x3

Week 11
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment
240x5
240x5
240x5

Correct, Ed King (from CA) came up with the trademark riff/music, but Ronnie did still write the lyrics.

Too many to count, but a few of my favorites. Buy this box set if you want to hear the good Lynryd Skynrd.

ox65a5BDAbw

rP8NXKvGYFY

f07o_dzZKqo

Week 10
Day 7 (Cardio)

Pre-Workout: None

3.4 mile outdoor run

Post-workout: None

Time of workout: 34 minutes

Week 10
Day 6 (Shoulders/Bi's/Tri's)

Pre-Workout: None

Military Press
190x5
190x5
205x3
205x3

I run once a week and jump rope twice, but walking (usually with a 25 pound vest) is my primary form of cardio these days as well. Those are some serious injuries for your boys. D@mn.

I counted 30, JBizzle my Chizzle! That's really incredible cardiovascular work and lung power you have. I assume you are still playing a lot of hoops? You must be in order to be able to do that! ...

Week 10
Day 5 (Back/Abs)

Pre-Workout: None

Hex Bar Dead lifts
355x5
355x5
375x3
375x3

Week 10
Day 4 (Legs/Traps)

Pre-Workout: None

Back Squats
310x5
310x5
330x3
330x3

Week 10
Day 3 (Cardio)

Pre-Workout: None

20 minute skip-rope routine

1 hour walk with weighted vest

Y-T-W-L's with light weight bands

Week 10
Day 2 (Chest/Shoulders)

Pre-Workout: None

Incline Bench Press (Barbell)
245x5
245x5
260x3
260x3

Week 10
Day 1 (Back/abs)

Pre-Workout: None

Landmine Rows with Lat-Blaster attachment +
235x5
235x5
235x5

-Olympic bench that allows decline, flat, incline, and military press
-Half rack for squats, OHP, pin press, etc.
-Over 800 pounds in Olympic barbell plates, some other Standard stuff I got for...