19-Feb-2022
Workout 1: 45min ruck
Workout 2: 45 min Low Impact Ride with Jenn Sherman
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Thread: BigDad79's Return To Power
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02-22-2022, 12:52 PM #571
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02-22-2022, 12:55 PM #572
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02-22-2022, 01:05 PM #573
21-Feb-2022
Workout 1: 1st Phorm WOD
Bench Press
Bands - 2x10 (w/u)
45lbs - 2x10 (w/u)
95lbs - 1x10 (w/u)
135lbs - 1x10 (w/u)
155lbs - 1x5 (w/u)
165lbs - 1x11
165lbs - 2x12
CG Bench Press
175lbs - 2x8
Cable Crossovers
20lbs - 4x12
Skullcrushers
60lbs - 4x12
DB Kickbacks
20lbs - 1x12
25lbs - 3x12
Push-Ups
BW - 2x15
Workout 2: 45min ruck
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02-22-2022, 01:16 PM #574
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03-04-2022, 06:44 AM #575
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03-04-2022, 06:53 AM #576
24-Feb-2022
Workout 1: 1st Phorm WOD
OHP
45lbs - 2x5 (w/u)
65lbs - 1x5 (w/u)
85lbs - 1x5 (w/u)
100lbs - 3x6
DB Lateral Raise
15lbs - 5x15
DB Front Raise
15lbs - 3x15
Lat Pull-Down
100lbs - 3x15
Tricep Push-Down
50lbs - 1x12
55lbs - 1x12
60lbs - 1x12
OH DB Extension
25lbs - 3x12
Workout 2: 45min ruck
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03-04-2022, 07:05 AM #577
25-Feb-2022
Workout 1: 1st Phorm WOD
Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
245lbs - 1x3 (w/u)
260lbs - 5x2
Deficit (2in) Deadlift
240lbs - 1x6
240lbs - 1x8
Wide Grip Pulldowns
115lbs - 3x12
DB Rows
45lbs - 3x12 (per side)
DB Curls
20lbs - 3x12 (per side)
Standing EZ-Bar Curl
50lbs - 3x10
Elbow Plank
BW - 3x60s
Workout 2: 45min ruck
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03-04-2022, 07:12 AM #578
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03-04-2022, 07:13 AM #579
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03-04-2022, 07:19 AM #580
28-Feb-2022
Workout 1: 1st Phorm WOD
Bench Press
Bands - 2x10 (w/u)
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
155lbs - 1x5 (w/u)
185lbs - 4x2
185lbs - 1x8
CG Bench Press
170lbs - 2x3
Cable Crossovers
20lbs - 1x12
25lbs - 3x12
Skullcrushers
60lbs - 4x12
DB Kickbacks
25lbs - 4x12
Push-Ups
BW - 2x15
Workout 2: 45min ruck
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03-04-2022, 07:27 AM #581
01-Mar-2022
Workout 1: 1st Phorm WOD
Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
225lbs - 1x2 (w/u)
250lbs - 3x8
Front Squat
135lbs - 2x6
Paused Squats
235lbs - 1x8
235lbs - 2x10
Leg Extensions SS Leg Curls
60lbs - 3x12 SS 90lbs - 3x12
Lying Leg Raises
BW - 5x12
Workout 2: 45min ruck
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03-04-2022, 07:30 AM #582
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03-04-2022, 07:33 AM #583
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03-04-2022, 07:43 AM #584
04-Mar-2022
Workout 1: 1st Phorm WOD
Deadlift
135lbs - 2x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x2 (w/u)
245lbs - 8x3
Deficit (2in) Deadlift
245lbs - 3x8
Wide Grip Pulldowns
115lbs - 3x12
DB Rows
45lbs - 3x12 (per side)
DB Curls
20lbs - 3x12 (per side)
Preacher EZ-Bar Curl
40lbs - 3x10
Elbow Plank
BW - 3x60s
Workout 2: 45min ruck
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03-23-2022, 11:01 AM #585
07-Mar-2022
Workout 1: 1st Phorm WOD
Bench Press
Bands - 2x10 (w/u)
45lbs - 1x10 (w/u)
45lbs - 1x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
155lbs - 8x3 (w/u)
CG Bench Press
165lbs - 2x5
Cable Crossovers
25lbs - 4x12
Skullcrushers
60lbs - 4x12
DB Kickbacks
25lbs - 4x12
Push-Ups
BW - 2x15
Workout 2: 45min ruck
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03-23-2022, 11:03 AM #586
08-Mar-2022
Workout 1: 1st Phorm WOD
Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x3 (w/u)
250lbs - 5x2
Front Squat
135lbs - 2x6
Paused Squats
225lbs - 2x6
Leg Extensions
70lbs - 3x12
Leg Curls
100lbs - 3x12
Lying Leg Raises
BW - 5x12
Workout 2: 45min ruck
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03-23-2022, 11:09 AM #587
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03-23-2022, 11:25 AM #588
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03-23-2022, 11:36 AM #589
11-Mar-2022
Workout 1: 1st Phorm WOD
Deadlift
135lbs - 2x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 3x10
Deficit (2in) Deadlift
205lbs - 3x10
Wide Grip Pulldowns
115lbs - 3x12
DB Rows
45lbs - 3x12 (per side)
DB Curls
20lbs - 3x12 (per side)
Preacher EZ-Bar Curl
60lbs - 3x12
Elbow Plank
BW - 3x60s
Workout 2: 45min ruck
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03-23-2022, 11:38 AM #590
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03-26-2022, 07:41 AM #591
Always inspiring in here. How heavy are the rucks?
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“This is worship: To serve mankind and to minister to the needs of the people.
Service is prayer. A physician ministering to the sick, gently, tenderly,
free from prejudice and believing in the solidarity of the human race,
he is giving praise.”
~ ‘Abdu’l-Bahá
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04-11-2022, 10:07 AM #592
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04-11-2022, 10:08 AM #593
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04-11-2022, 10:12 AM #594
14-Mar-2022
Workout 1: 1st Phorm WOD
Bench Press
Bands - 2x10 (w/u)
45lbs - 2x10 (w/u)
95lbs - 1x10 (w/u)
135lbs - 1x5 (w/u)
155lbs - 1x5 (w/u)
185lbs - 3x8
CG Bench Press
165lbs - 2x5
Cable Crossovers
25lbs - 4x12
Skullcrushers
60lbs - 2x12
70lbs - 2x12
DB Kickbacks
25lbs - 4x12
Push-Ups
BW - 2x15
Workout 2: 45min ruck
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04-11-2022, 10:15 AM #595
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04-11-2022, 10:15 AM #596
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04-11-2022, 10:25 AM #597
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04-11-2022, 10:29 AM #598
09-Apr-2022
Upper Body Workout - Pump
Incline DB Press
45lbs - 1x12
50lbs - 1x12
60lbs - 1x15
Pec Deck
100lbs - 1x12
105lbs - 1x12
110lbs - 1x12
Medial Delt Lateral Raises
15lbs - 3x12
Iliac Lat Pulldown
27.5lbs - 1x12
32.5lbs - 1x12
42.5lbs - 1x12
Tricep Cable OH Extension
17.5lbs - 1x12
22.5lbs - 2x12
Cable Bicep Curls
27.5lbs - 1x12
32.5lbs - 1x12
38.5lbs - 1x12
Chest Supported DB Rows
30lbs - 1x12
40lbs - 1x12
50lbs - 1x12
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04-11-2022, 10:33 AM #599
11-Apr-2022
Lower Body Workout - Pump
Hack Squat (Machine)
200lbs - 1x12
290lbs - 1x12
380lbs - 1x12
Front Foot Elevated Split Squat
30lbs - 1x12
35lbs - 1x12
40lbs - 1x12
Sissy Squats
BW - 2x8
Glute Focused Leg Press
285lbs - 1x12
375lbs - 1x12
465lbs - 1x12
Seated Leg Curl
110lbs - 1x12
120lbs - 1x12
130lbs - 1x12
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