Only Hard Work Works

[WaWa Bird]

Trying to see if I can consistently update this thing again.

(weight x sets x reps)
Good Mornings
Worked up to 315x3
Lots of hamstring stretch from these

Reverse Hyper
140lbsx3x8

Weighted Abs
60lbsx4x20

Prowler
6 sprints 30 yards
140 lbs 1:30 rests
These felt easier than ever before

[WaWa Bird]

Hamstrings felt really tight today so I started my workout with leg curls to loosen them up. They felt great afterwards, and I think I am always going to start the day with some lifting right where I'm sore.

Leg curls
55lbsx3x10
Hopefully my hamstrings loosen up by Friday

Swiss bar floor press
Worked up to 200lbsx2

Immediately after
Dips
15,12 (failure sets)

Super set
3x10
Chest supported rows 50lbs
Rear delt flies 20lbs

Shrugs
315x3x15

Curls
30lbsx3x15

In case you haven't figured it out yet, I am following a skinny bastards program.

[WaWa Bird]

Jump Training today.

39" box jumps
8x1

Step-ups
50kgx2x10

GHR
15lbsx3x10

Calf Raises
90lbsx2x15

Side Bends
75lbsx4x15

[WaWa Bird]

Rep Effort

DB Flat Bench
65lbs 15,12,9

Super set 3x10
V-Bar Lat Pull-downs 120lbs
Face Pulls 60lbs

DB Press
40lbsx2x10

Super set 5 shrugs followed by 15 curls
Shrugs 365lbs
Hammer Curls 25lbs

[WaWa Bird]

Posterior Power

Good Mornings
worked up to
315x3
325x3
330x3

Reverse Hyper
140lbsx3x10

Standing Abs
110lbsx3x8

Prowler
6 sprints (3 on the horns, 3 on the hi-handles)
2:00 rests 140lbs
The hi-handles really really deplete all my energy

[WaWa Bird]

I realized I made a mistake last week I only floor pressed 200lbs twice. Also I banged my elbow really hard before bed last night, and have had a numbness shooting through my right arm all-day.

Floor Press
205lbs x2
dropped down
185x3x3

Definitely going to work more on boards presses, my lockout strength is pathetic.

Dips right after
11, 8

Superset 3x10
50lbs chest supported rows
20l rear delt flies

My neck has been bothering me so I replaced shrugs with more arm work.

Fat Bar pushdowns
80lbsx4x20

Straight bar curls
35lbsx3x15

[WaWa Bird]

Plyo

Box Jumps
37"x6x2

Step-ups
50kgsx2x10

calf raises
115lbsx2x15

GHR
20lbsx3x10

[WaWa Bird]

Rep effort

DB Bench Press
65lbs
15,11,9

Super set 3x10
V-Bar Lat Pull-downs 120lbs
Face Pulls 60lbs

DB Press
40lbsx2x10

Shrugs
Worked up to 495lbs x 3

Hammer Curls
30lbsx3x10

[WaWa Bird]

ME Lower Body

SSB Low Box Squats (14.5" box)
Worked up to singles as followed
312x2
352x1
372x1
382x1
402 fail (folded me right in half)
It's an 82lb bar so my numbers look a little weird.

Back extensions
25lbsx3x10

Bulgarian Split Squats
80lbsx3x8

Standing Abs
110x3x8

[WaWa Bird]

ME Upper

3 Board Press - just what I needed for a lockout workout
205x3
225x3
245x3
255x1
265x1

Superset 3x8
Scarecrows 30lbs
Horizontal Rows 110lbs

Dumbbell Shrugs - 3 sec pause
85lbsx3x12

Had to rush today