Light Upper Day- 06/26/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
Bench x3-10
Mobility
Bench:
3x15 @ 145
Incline Bench:
2x10 @ 145
Ez-Bar Curls:
3x15 @ 40
Vertical Hammer Strength:
3x15
Horizontal Hammer Strength:
3x15
Horizontal Hammer Strength:
3x15
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Thread: Ownster's New Training Log
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06-26-2018, 03:31 PM #241Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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06-30-2018, 12:25 PM #242
Lower Body Day- 06/30/2018
Warm Up:
3 Rounds:
Goblet Squats x10
Lateral Step Up x5/leg
TB DL x3
Mobility
Contrast:
1a. TB DL 4x3 @ 405
1b. Vertical Jump 4x2 (29.2"-30.4")
1c. Medball Slam 4x3 @ 16-lb ball
Contrast:
1a. KB Swings 3x5
1b. Broad Jump 3x3
1c. Explosive Pull Up 3x3
Weighted GHD Russian Twist/Lateral Step Up:
3x10 @ 25-lb plate
3x10/leg
Bodyweight: 205.2 AM no clothesGal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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07-03-2018, 04:20 PM #243
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07-04-2018, 11:14 AM #244
Upper Body- 07/04/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
Bench x3-10
Mobility
Flat Bench:
185x3
205x3
8x3 @ 215 w/ 1-min rest
Hammer Strength Vertical Pull/Hammer Strength Incline Press:
3x10
3x10
Hammer Strength Horizontal Pull/Hammer Strength Incline Press:
3x10
3x10
Facepull:
3x10
Single-Arm Pulldowns:
3x10/armGal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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07-07-2018, 01:27 PM #245
Lower Body- 07/07/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
Bench x3-10
Mobility
Complex:
1a. Snatch Pulls 6x3 @ 155, 175, 195, 215, 235, 235
1b. Seated Vertical Jump 6x2 (27.7"-30.2")
1c. Medball Slams 6x3
Back Squats:
135x3
185
205
225
245
265
285
265x2
245x2
225x3Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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07-08-2018, 12:06 PM #246
Upper Body- 07/08/2018
Warm Up:
3 Rounds:
Lateral DB Raise x10
DB Row x10
DB Bench x5-10
Mobility
DB Bench:
3x15 @ 60s
DB Incline Bench/DB Incline Curls:
3x15 @ 40s
3x15 @ 10s
Arnold Press/DB Hammer Curls:
3x15 @ 20s
3x15 @ 10s
Face Pulls:
3x15Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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07-10-2018, 06:57 PM #247
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07-11-2018, 06:28 PM #248
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07-13-2018, 07:33 PM #249
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07-14-2018, 11:32 AM #250
Light Upper Body- 07/14/2018
Warm Up:
2 Rounds:
DB Lateral Raise x10
DB Row x10
DB Bench x5-10
Mobility
DB Bench:
3x15 @ 55s
DB Incline Bench/DB Incline Curls:
3x15 @ 40s
3x10 @ 15s
Arnold Press/DB Hammer Curls:
3x15 @ 20s
3x10 @ 15s
Face Pulls:
3x15Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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07-19-2018, 09:03 AM #251
Lower Body- 07/17/2018
Warm Up:
3 Rounds:
Goblet Squat x10
Lateral Step Up x5/leg
Back Squat x3
Mobility
Back Squats:
185x3
225x3
245
265
275
285
5x7 @ 145 w/ 1-min rest
Hip Thrusts:
3x5 @ 95
RDLs:
135x5
3x5 @ 185
Face Pulls:
2x15
Hammer Strength Vertical Pull:
2x10Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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07-19-2018, 09:05 AM #252
Light Upper Body- 07/18/2018
Warm Up:
2 Rounds:
DB Lateral Raise x10
DB Row x8-10
DB Bench x5-10
Mobility
DB Bench:
50x5
60x5
70x5
80x5
85x6
85x10
DB Incline Bench/DB Incline Curls:
50x5
60x5
4x5 @ 70
70x10
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5x8 @ 25s
Arnold Press/DB Hammer Curls:
3x10 @ 40s
3x8 @ 25sGal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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07-25-2018, 10:26 AM #253
Power Lower Body- 07/19/2018
Warm Up:
3 Rounds:
Goblet Squat x10
Lateral Step Up x5/leg
TB DL x3
Low Box Jump x2
Mobility
Contrast:
1a. TB DL 7x3 @ 320
1b. Vertical Jump 7x2 (27.3-30.2")
1c. Medball Slam 7x3
Power Cleans:
135
145
155
165
175
10x1 @ 185 w/ 1-min break
DB Lateral Step Up/Weighted GHD Russian Twists:
4x5/leg @ 25s
3x10 @ 25-lb plateGal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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07-25-2018, 10:28 AM #254
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07-25-2018, 10:30 AM #255
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07-28-2018, 09:49 AM #256
Light Upper Body- 07/25/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
DB Bench x5-10
Mobility
DB Bench:
3x15 @ 60s w/ 1-min rest
DB Incline Bench/DB Incline Curls:
3x15 @ 45
3x15 @ 15
Arnold Press/Hammer Curls:
3x15 @ 25
3x15 @ 25
Face Pulls/Tricep Pulldown:
3x15
3x10Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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07-28-2018, 09:52 AM #257
Power Lower Body- 07/27/2018
Warm Up:
3 Rounds:
Goblet Squat x10
Lateral Step Up x5/leg
Snatch DL x3
Low Box Jump x2
Mobility
Contrast:
1a. Snatch Pull 5x3 @ 175, 195, 215, 235, 235
1b. Pause Vertical Jump 5x2 (28.3"-31.3")
1c. Medball Slams 5x3 @ 20
Contrast:
2a. KB Swings 3x5
2b. Kneeling Jump + Broad Jump
2c. Explosive Chin Up 3x3
2d. Medball Slams 3x3 @ 20
Lateral Step Up/Weighted GHD Russian Twists:
3x10/leg
3x10 @ 25-lb plate
Bodyweight: 207.2 AM no clothes/213.0 PM with clothesGal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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07-28-2018, 02:05 PM #258
Speed Upper Body- 07/28/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
Bench x3-10
Mobility
Speed Bench:
185x2
205x3
8x3 @ 220
Incline Bench/Ez-Bar Curls:
3's @ 135, 155, 175, 195, 215, 205
185x7
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5's @ 60, 70, 80, 90, 90, 90, 90Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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07-31-2018, 03:51 PM #259
Light Lower Body- 07/31/2018
Warm Up:
3 Rounds:
Goblet Squats x10
Lateral Step Up x5
Back Squat x3-5
Mobility
Back Squat/Chin Ups:
5x9 @ 145
5x4
1-min rest
KB Swings/Weighted GHD Russian Twists:
3x10 @ 70
3x10 @ 25-lb plate
Sled Push + Reverse Sled Drag:
3x(3+3) @ 2 plates @ 10m/sideGal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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08-02-2018, 04:10 PM #260
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08-05-2018, 11:36 AM #261
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08-05-2018, 11:45 AM #262
Power Lower Body- 08/04/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5/leg
Front Squats x3
Mobility
Front Squat:
165x2
185x2
205x2
225
245
265
3x1 @ 275
245x3
245x2
Paused Power Jerk Triples:
135x3
155x3
175x3
185x3
Hammer Strength Vertical Pull:
2x10
Face Pulls:
2x10Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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08-07-2018, 07:46 PM #263
Light Lower Body- 08/07/2018
Warm Up:
3 Rounds:
Goblet Squat x5-10
Lateral Step Up x5/leg
Back Squat x3
Mobility
Back Squat:
5x10 @ 145 w/ 1-min rest
RDLs:
5x10 @ 145 w/ 2-min rest
Ez-Bar Curls:
60x10
3x10 @ 70
Hammer Strength Vertical Pull:
2x10
Facepull:
2x10Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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08-11-2018, 12:19 PM #264
Medium Upper Body- 08/08/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
Bench x5-10
Mobility
Bench:
4x10 @ 190
Incline Bench:
4x10 @ 140
Horizontal Hammer Strength:
2x10
Vertical Hammer Strength:
2x10
Horizontal Hammer Strength:
2x10
Vertical Hammer Strength:
2x10
Session 2:
Power Jerk:
45x3
95x3
115x3
135x3
155x3
10x3 @ 175
Weighted GHD Russian Twists:
3x10 @ 25-lb plate
Facepulls/Tricep Pushdown:
3x10
3x10
Single-Arm Cable Row:
3x10/armGal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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08-11-2018, 12:23 PM #265
Power Lower Body- 08/11/2018
Warm Up:
3 Rounds:
Air Squats x8
Lateral Step Up x5/leg
TB DL x3
Box Jumps x1-2
Mobility
Contrast:
1a. TB DL 5x3 @ 410
1b. Pause Vertical Jump 5x2 (28.2-31.2")
Complex:
2a. Power Cleans 5x3 @ 165
2b. Stiff-Legged Box Jumps @ 24"
2c. Medball Slams 5x3 @ 20-lb ball
Front Squats:
135
165
185
205
225
245
265
275
Bodyweight: 205.2 AM no clothesGal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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08-12-2018, 12:03 PM #266
Heavy Upper Body- 08/12/2018
Warm Up:
3 Rounds:
DB Lateral Raise x10
DB Row x10
Bench x3-10
Mobility
Flat Bench:
185x3
205x2
10x3 @ 225
Pendlay Rows:
115x5
3x8 @ 165
Incline Bench:
95x5
135x3
155x3
175x3
195x3
3x3 @ 205
OHP:
3x10 @ 90
Close-Grip Bench/Ez-Bar Curls/Lateral Raise:
3x10 @ 135
3x10 @ 70, 80, 80
3x10 @ 10s
Chest Machine/Tricep Machine:
3x10
3x10
Bodyweight: 204.8 AM no clothesGal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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08-14-2018, 04:54 PM #267
Light Lower Body- 08/14/2018
Warm Up:
3 Rounds:
Goblet Squats x5-10
Lateral Step Up x5/leg
Back Squat x3
Mobility
Back Squats:
185x2
205x2
225x2
245x2
5x5 @ 155 w/1-min rest
RDL:
5x5 @ 155 w/1-min rest
TB DL:
135x3
225x3
275x3
315x3
365x3
315x3
Vertical Pull Hammer Strength:
2x10
Facepulls:
2x10Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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08-18-2018, 07:17 AM #268
Medium Upper Body- 08/15/2018
Hammer Strength Horizontal Pull:
3x10
Hammer Strength Vertical Pull:
3x10
DB Lateral Raise/DB Bench:
3x10
3x5-10
DB Bench:
4x10 @ 70s
DB Incline Bench/DB Incline Curls:
4x10 @ 60s
4x10 @ 25s
Arnold Press/Hammer Curls:
4x10 @ 30s
4x10 @ 25s
Hammer Strength Decline Chest/Face Pulls:
3x10
3x10Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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08-18-2018, 07:20 AM #269
Light Upper Body- 08/18/2018
Hammer Strength Horizontal Pull:
3x10
Hammer Strength Vertical Pull:
3x10
DB Lateral Raise/Bench:
3x10
3x5-10
Bench:
3x15 @ 150 w/1-min rest
Incline Bench/Ez-Bar Curls:
3x15 @ 95
3x15 @ 40s
Hammer Strength Decline Bench:
3x15
Facepulls/Tricep Rope Pulldowns:
3x15
3x15Gal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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09-01-2018, 09:06 AM #270
Explosive Lower Body- 08/18/2018
Warm Up:
Goblet Squats x5-10
Lateral Step Up x5
TB DL x3
Low Box Jump
Mobility
Contrast:
1a. TB DL 7x3 @ 325
1b. Pause Vertical Jump 7x2 (28.2"-32.5")
1c. Medball Slam 7x3 @ 20-lb ball
Contrast 2:
1a. Power Clean 5x3 @ 165
1b. Stiff-Legged Box Jump 5x3 @ 24"
1c. Medball Slam 5x3 @ 20-lb ballGal Gadot Crew
Madelaine Petsch Crew
Victoria Justice Crew
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