Lou's Log

[lou t]

Today 4/12

week #1 muscular conditioning

bench
130 x 10
175 x 10
195 x 8
200 x 9 rpe@9.5

db rows
50 x 10
70 x 10
100 x 10

prone db rows
55 x 10, 10 , 10

weighted dips
bw x 12
+20 x 10
+40 x 10
+60 x 8
+80 x 6

superman pushups x 20

10 minutes tabata - bike

[ud2o]

Strong, Lou. Nice going.

[lou t]

Strong, Lou. Nice going.

thanks a bunch

[lou t]

Strong, Lou. Nice going.

send me you log so I can follow it

[lou t]

Today 4/14 week #1 muscular conditioning session #3
bw 161

bench
130 x 10
175 x 10
195 x 8
200 x 9 rpe @ 10

db prone rows
55 x 12, 12 ,12
squeeze pause

weighted chins
+10 x 10, 9, 7

preacher curls
45 x 12, 12, 12
1-0-4 cadence

20 minute cardio matrix stairs level 10

stretch

[lou t]

Today 4/15
bw 160

WEEK # SESSION #4
BLDL
155 X 5
185 X 5
235 X 5
265 X 6

MILITARY PRESS
95 X 2
110 X 3
115 X 5, 5, 5, 9

SUPERSET X 3
LOW BAR SQUAT 135 X 10
LEG PRESS 315 X 10
LEG EXT. 115 X10

NOte:
still nursing rib/oblique injury so no heavy squat or DL.

[old guy]

Lou - very nice work - can tell from your log that you must work like a beast in the gym - that mental toughness is very impressive.

[lou t]

Lou - very nice work - can tell from your log that you must work like a beast in the gym - that mental toughness is very impressive.

very kind of you....just trying to stay 2 steps ahead of Father Time.

send me your log so i can follow it

[old guy]

Sure - will do as soon as I can do 20 rep squats with 1.5 x bw ! Impressive as hell.

[lou t]

TODAY 4/16
BW 161

WEEK #1 OF MUSCULAR CONDITIONING SESSION #5

BENCH - AMRAP
TOPS SET
210 X 10 RPE @ 10 REP PR

PRONE DB ROWS
55 X 10, 10 ,10

WEIGHTED DIPS
BW X 5
+20 X 5
+40 X 3
+60 X 2
+80 X 11 REP PR

PARALLEL GRIP PULL DOWNS
120 X 12, 12, 10, 8

10 MINUTES TABATA - BIKE

https://www.youtube.com/watch?v=vMVAiXem4Mc