Semi Sumo DL: 235x8, 250x6, 265x9
DB Jumps: BW+10x4x6
Back Raises on Flat Bench: BWx12, BW+10x2x12
Med Ball Twists: 12x2x40
2 miles on elliptical mostly @ level 5 in 15:02
NG Chins: BW+35x7, BW+35x4x3, BW+35x2
Lat Pulldowns on Cable Mach: 100x20, 100x15
NG Standing DB Press: 50x16, 50x10
Rolling LTE: 30x2x8, 30x7, 25x8
2-arm Hammer Curls: 35x3x8, 30x8
Ab Circuit x2
100 pushups in 7:48
Bench: 165x7, 185x5, 205x8
Cable Strt Bar Row: 75x15, 80x3x15
Strt Bar Cable Pushdown: 45x4x15
Shrugs: 160x3x15
Lateral Raises: 15x3x15
Circuitx3 w/75 lbs (RDL, Hang Clean, Push Press, Back Squat). Forgot to do rows on first two sets.
DL: 240x7, 255x5, 275x9
DB Jumps: BW+10x4x6
Back Raise on Bench: BW+15x3x12
Med Ball Twists: 14lbsx2x20 ea side
2 mile on elliptical @ level 5: 13:51 or 12:51?
NG Chins: BW+35x8, BW+35x5, BW+35x2x4, BW+35x2
Lat Pulldowns: 100x21, 80x20
NG Standing DB Press: 50x16, 50x11
Rolling LTE: 30x5x8
Simultaneous DB Hammer Curl: 30x5x8
Ab Circuit x2
100 pushups in 5:38
NG Chins: BW+35x9, BW+35x5, BW+35x4, BW+35x3, BW+35x3
Chins: BWx11, BWx6
Standing NG DB Press: 50x17, 50x11
Rear Delt Flyes: 20x4x10
Run the Rack Curls: 45x8, 35x5, 25x8, 15x15?
Ab Circuitx2: Sprinter Sit Ups, V Ups, Toe Touches, Hip Lifts (awful form. Could generally only get 2-4 reps at a time w/o pausing)
100 pushups in 4:50
NG Chins: BW+35x10 (barely) BW+35x4x4
Chins: BWX11, BWx7
Standing NG DB Press: 50x17, 50x12
Rear Delt Flyes: 20x4x12
DB "Run the Rack" Curls: 45x9, 35x5, 25x10, 15x10
Ab Circuit x2: Sprinter Sit Ups, V Ups, Toe Touches, Hip Lifts (awful form. Could generally only get 2-4 reps at a time w/o pausing)
Circuit x3: Mtn climbersx30, Pushupsx20, Groiners x10, Burpeesx5
Deload Lower Body
DL: 185x5, 205x5
DB Jumps: BW+10sx2x6
Bench Back Extensions: BWx2x12
Med Ball Twists: 14lb ball x2x10
2.45 mi in 20 mins on elliptical @ level 10
Deload Pullup Day
NG Chins: BW+35x1x8 (barely)
DB NG Standing Press: 50x2x15
Incl Rear Delt Flyes: 15x3x12
Empty Barbell Curls: 100 reps across 6 sets
Ab Circuit x2
NG Chins: BW+35x9, BW+35x4x4
Chins: BWx12 + lots of rest pause sets x1 or 2. At least 20 more reps
Mod Standing Arnold Press: 40x2x10, 35x1x10
Blackburns: Got some of the positions wrong. 3setsx4-10 sec holds
Cable Curls: 40x3x15
Mtn Climber/Pushup/Groiner/Burpee Circuitx4
Ab Circuit (V-ups, Hip ups, toe touches)x2. Lots of rest b/t reps/exercises/sets.
Bookmarks