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02-10-2018, 04:23 PM
#651
2/12 BW: 304
GGW: Week 7 WO 1
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
400x6x4 - 19, 7, 8, 9 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
260x6x3 - 17, 3, 3 minute splits
DL:
135x3
225x2
315x1
365x6x3 - 11, 4, 5 minute splits
Last edited by Str8shutr; 02-12-2018 at 06:19 AM.
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02-13-2018, 10:56 AM
#652
2/14 BW: 301
GGW Week7 WO2
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
350x6x2 - 25, 4 minute splits
OHP:
45x5x2
75x5
95x3
115x2
135x1
150x1
170x1
185x6x3 - 26, 6, 7 minute splits
185x5 - 10 minute split
BBRows:
135x5
245x8x4 - 12, 4, 4, 4 minute splits
BBCurlz:
45x5
75x8x4 - 7, 2, 2, 2 minute splits
Right quad cramped so bad on last rep of OHP I had to rack it. OHP was tough today. Last reps of first and third sets were true grinders.
Last edited by Str8shutr; 02-14-2018 at 11:53 AM.
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02-15-2018, 09:48 AM
#653
2/16 BW: 304
GGW: Week 7 WO 3
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
345x1
375x6x3 - 20, 5, 7 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
250x1
275x6x4 - 26, 5, 5, 6 minute splits
DL:
135x3
225x2
315x1
415x6 - 18 minute split
Hell of a headache today. These headaches always seem to happen on the day that I transition to night shift. Thinking it’s from skipping my coffee in the morning. I usually take a nap around late morning to early afternoon so I was avoiding the caffeine, but next time I’ll try a small cup and see if I still get a headache.
Last edited by Str8shutr; 02-16-2018 at 05:11 PM.
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02-17-2018, 06:07 PM
#654
2/19 BW: 304
GGW: Week 8 WO 1
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
355x1
390x1
425x5x4 - 19, 6, 10, 10 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
250x1
275x5x3 - 25, 4, 3 minute splits
DL:
135x3
225x2
315x1
390x5x3 - 14, 4, 4 minute splits
Pretty good WO. 450x4x4 next week should be a breeze.
Really want to find a meet soon but nothing is syncing with my work schedule. I’ll keep looking.
Last edited by Str8shutr; 02-19-2018 at 11:20 PM.
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02-20-2018, 07:50 PM
#655
2/21 BW:
GGW Week8 WO2
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
345x1
375x5x2 - 16, 6 minute splits
OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
175x1
195x3x7 - 22, 5, 4, 4, 5, 5, 7 minute splits
Not real sure what I was thinking with this WO. Did my Monday WO, worked 12 hrs, slept for 6.5 hrs worked another 12 hr night shift and came to the gym once I got off work that morning. Not my best idea. Willpower and focus both lacking.
Last edited by Str8shutr; 02-21-2018 at 07:46 AM.
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02-22-2018, 07:31 AM
#656
2/23 BW: 306
GGW: Week 8 WO 3
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
400x5x3 - 20, 4, 5 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
265x1
295x5x4 - 24, 4, 6, 7 minute splits
DL:
135x3
225x2
315x1
405x1
445x4 - 15 minute split, all hook
445x2 - 4 minute split
Blaming DL on lack of recovery. Not enough sleep. Should have been 445x5.
Last edited by Str8shutr; 02-25-2018 at 08:03 AM.
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02-25-2018, 08:10 AM
#657
2/27 BW: 306
GGW: Week 9 WO 1
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x1
450x4x4 - 25, 7, 9, 10 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
265x1
295x4x3 - 19, 3, 3 minute splits
DL:
135x3
225x2
315x1
415x4x3 - 11, 3, 4 minute splits
Got it all done praise God. This was another tough session. Relatives are in town so sleep is lacking; got 4 hrs last night before I woke up at 2:30a. Was getting up at 3:10a anyways to get the WO done prior to work.
Last edited by Str8shutr; 02-26-2018 at 06:45 AM.
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02-27-2018, 06:55 AM
#658
2/28 BW: 306
GGW Week9 WO2
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
400x4x2 - 18, 4 minute splits
OHP:
45x5x2
75x5
95x3
115x2
135x1
160x1
185x1
205x4 - 22 minute split
205x3x3 - 6, 6, 5 minute splits
205x2 - 6 minute split
205x1 - 30 second split
BBRows:
135x5
225x2
285x4x4 - 6, 2, 2, 2 minute splits
BBCurls:
45x5
85x6x3 - 2, 2, 2 minute splits
Meh.
Missed fourth rep on second set. Tried to grind it out, but once it hit that spot about three inches above my head it stopped. Decided to switch to triples.
Last edited by Str8shutr; 02-28-2018 at 05:54 AM.
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03-01-2018, 01:13 PM
#659
3/2 BW: 306
GGW: Week 9 WO 3
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
355x1
390x1
425x4x3 - 22, 5, 5 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
275x1
310x4x4 - 23, 9, 6, 6 minute splits
DL:
135x3
225x2
315x1
405x1
470x4 - 11 minute split
Last edited by Str8shutr; 03-02-2018 at 07:00 AM.
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03-05-2018, 10:01 AM
#660
3/5 BW: 306
GGW: Week 10 WO 1
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x4x4 - 23, 4, 5, 6 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
260x4x4 - 13, 3, 3, 3 minute splits
DL:
135x3
225x2
315x1
365x4x3 - 10, 2, 3 minute splits
Single arm Seated Dumbell curls:
15x8
30x8x3
Last edited by Str8shutr; 03-05-2018 at 05:09 PM.
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