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    UPPER #1 Incline Ring Flybrid Press...

    UPPER #1



    Incline Ring Flybrid Press w/alternating knee crunch: x8
    SS Gironda Chins: x5
    30s rest/repeat set #2
    30s rest/repeat set #3
    30s rest/repeat set #4
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    Hatebreed, Trivium, Lamb of God, Megadeth...

    Hatebreed, Trivium, Lamb of God, Megadeth tonight!

    Amazingly, it's my first time seeing Megadeth.
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    UPPER / ARMS + CALVES BB Curls SS OH BB...

    UPPER / ARMS + CALVES



    BB Curls SS OH BB Extensions
    45x20 / 65x20
    65x12 / 65x15
    85x8 / 86x10
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    LOWER / ABS Warmups Skater Squats x8 / DB...

    LOWER / ABS


    Warmups
    Skater Squats x8 / DB RDL 60s x8

    Hanging Knee Raise w/plate belt: +25x8
    Overhead Plate Crunch: +25x12 w/3s peaks
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    UPPER #1 - CHEST / BACK / DELTS Had to...

    UPPER #1 - CHEST / BACK / DELTS


    Had to rush and skip arms. Depending how I feel I might do a whole upper day again on Fri, or just arms. Legs tomorrow with my new leverage squat machine!

    ...
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    UPPER 2 / everything! In case I can't lift...

    UPPER 2 / everything! In case I can't lift tomorrow. Weekend is totally shot.




    Incline Ring Flybrid Press w/alternating knee crunch: x6
    SS Neutral Grip Pullups: +25x6
    SS DB Thrusters:...
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    Was SO close to skipping today because of too...

    Was SO close to skipping today because of too much to do, but I removed a couple things and bumped intensity. Felt awesome.

    LOWER #2 / ABS


    Warmups
    Skater Squats x8 / DB RDL 60s x8
    Plank...
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    impossible

    impossible
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    I saw Guns N' Roses a few weeks ago, finally...

    I saw Guns N' Roses a few weeks ago, finally checking them off the list. Very good show, the guys are nearly 60 and I just don't get all the people complaining. Only shortcoming is Axl of course, but...
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    FULL BODY UPPER & LOWER #1 Had a major...

    FULL BODY
    UPPER & LOWER #1

    Had a major headache today that just couldn't shake. Did what I could and it felt good, so that's a win! Skipped what I planned for legs, but I'll do them tomorrow....
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    LOWER #1 / ABS Skater Squats x6 / DB RDL...

    LOWER #1 / ABS


    Skater Squats x6 / DB RDL 60s x6
    Skater Squats / DB RDL 60 x6

    Plank reach/extension x10 each side

    Abwheel w/vest: +40x6
    SS Bird Dog isos w/vest: +40lbs @5s x5 each
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    How did the added work feel so far? One thing...

    How did the added work feel so far?

    One thing to note, for a true drop set effort you should lower the weight and get back to repping w/o any other rest. Just in case... That way you don't let...
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    Looks like you got one already BUT I may as well...

    Looks like you got one already BUT I may as well confirm that I have the same one (or a copy of it) and use it all the time. No need to spend more than $30 or whatever it cost, and at that price even...
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    UPPER #2 / PULL / ABS Wide T-bar Rows...

    UPPER #2 / PULL / ABS



    Wide T-bar Rows
    70x12, 70x12, 105x10, 120x10

    Gironda 45* Lat Rows (horizontal on stretch, arch on contraction)
    55x8,8,8,8,8,8 add 65x8,8, 15-20s rest
    (use 60...
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    UPPER #1 / PUSH + a bit for back ***=SS...

    UPPER #1 / PUSH + a bit for back


    ***=SS Wide Pullups x4 w/4s negatives SS Ring Y-raise x6-8


    Slight Decline #2 BB Press (index on rings)
    155x15 ***
    175x10
    205x8 ***
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    Sure is! Another thing you might notice me do it...

    Sure is! Another thing you might notice me do it to put all my warmup/pyramidding into 1 acclimation set with little/no rest. For instance I might bench light at 135x8, add 10-20lbs. and do another...
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    LOWER / ABS Landmine Single-Leg Squat SS...

    LOWER / ABS




    Landmine Single-Leg Squat SS Sissy Bench / SS lying let curls
    BW x10 / x8 / 25x12
    +25x10 / x8 / 25x15
    +45x15 / x12 / 40x12 drop 30x6
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    Here's some quick and easy-to-incorporate ideas....

    Here's some quick and easy-to-incorporate ideas. Keep everything as it is, and just add something extra to your final compound sets to bump volume & intensity.

    1. RP method: hit failure on the...
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    UPPER 2 / PULL + TRICEPS Hope to get away...

    UPPER 2 / PULL + TRICEPS

    Hope to get away with legs and abs on Saturday.



    BB Rows, slow +huge focus on contractions
    135x20, 155x12, 175x12, 195x8,
    215x6,5,4 RP (instead of 3,2,2...
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    Very funny that you mention that, because the...

    Very funny that you mention that, because the ONLY running I've done in the past 2 years has been alongside my son on his bike! Or little mini sprints when he skates or scooters.
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