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07-14-2024, 05:40 PM
#991
Mon 15-7-2024.
83 now.
Bend, stretch, squat. 5 each.
Cleans and Presses. (20k) 2. (32.5) 1. (28.75) 3. (27.5) 3. 3. 3. 3.
Seated Heels raise. (38.5 k) 15. 15. 15.
One arm dumbell rows. (17.5 k) 10. (22.5) 8.
Breathing Squat. (60 k) 5. (50 k) 20.
Rader pulls. 5. 20.
Training time 46 minutes.
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07-17-2024, 05:47 PM
#992
Thurs 18-7-2024.
83 now
Bend, Stretch, Squat. 5 reps each.
Front Squat 10 sets of 3, each set followed by 5 rader pulls.
(20 k) 3. (25) 3. (30) 3. (35) 3. (40) 3. (45) 3. (50) 3. (55) 3. (57.5) 3. (60) 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.
Dumbell Cleans and presses. 5 sets of 3.
(6 k’s) 3. (8 k’s) 3. (9 k’s ) 3. (10 k’s) 3. (12.5 k's) 3.
Single leg Heels raise on block. (10 k.) - 10. (12.5 k) 15. 15.
Assisted Chins. 15. 15.
Workout time 1 hour and 8 minutes.
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07-21-2024, 06:21 PM
#993
Mon 22-7-2024.
83 now.
Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 3. (32.5) 1. (36.25) 1. (38.75) F.
Heels raise. (80 k) 10. (90) 10. (105) 10.
One arm chest supported rows. (25 k) 14. 14.
Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (100) 3. 3. 3.
training time 1 hour.
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07-24-2024, 05:58 PM
#994
Thurs 25-7-2024.
83 now.
Bend, stretch, squat. 5 each.
Squat 10 sets of 3, each set followed by 5 rader pulls.
Back squat. (20 k) 3. (30) 3. (40) 3. (50) 3. (60) 3. (70) 3. (77.5) 3. 3. (50) 3. 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.
Cleans and presses. 2 sets warmup and 3 sets 5.
(20 k) 2. (32.5) 1. (27.5) 5. 5. 5.
Heels raise. 3 x 20.
(50 k) 20. (60) 20. (75) 20.
Assisted Chins. 15. 15.
Training time 1 hour and 6 minutes.
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Mon 29-7-2024.
83 now.
Bend, stretch, squat. 5 each.
Cleans and Presses. (20k) 2. (32.5) 1. (28.75) 3. 3. (27.5) 3. 3. 3.
Seated Heels raise. (38.5 k) 15. 15. 15.
One arm dumbell rows. (17.5 k) 10. (22.5) 9.
Breathing Squat. (62.5 k) 5. (52.5 k) 20.
Rader pulls. 5. 20.
Training time 47 minutes.
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