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07-01-2019, 02:57 PM
#321
USAPL Raw Nationals in Lombard 10/16?
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07-05-2019, 08:53 AM
#322
7/4/2019
Chins: bwt x 6 x 3.
Lat PD: 145x6, 145x6+115x5.
Glute raises: bwt x 12, 25x10x3.
Press: 45x5x2, 65x5, 95x3, 115x3, 135x3, 140x3x2, 125x5.
Squat: bwt x 8x2, 45x8, 135x5, 225x5, 255x5, 275x5x2.
Cable face pulls: 2.5x12, 7.5x12x2.
50 minutes
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07-08-2019, 08:26 AM
#323
7/6/2019
Bench Press: 45x8, 95x5, 135x3, 155x3, 190x3, 175x5x2, 155 wide grip x 6.
Hang from chin bar x 40 seconds x 2 (shrug shoulders, I think this helps my shoulders, reverse impingement?)
Squat: bwt x 8x2, 45x5, 135x5, 225x5, 245x5.
Stiff Leg DL: 45x5, 135x5, 225x3.
DL DOH: 315x1.
DL AG: 365x5
Cable face pulls: 2.5x12, 7.5x12, 12.5x8.
Hang as above;
60 minutes
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07-09-2019, 08:28 AM
#324
7/9/2019 bwt 173.4 lbs
Chin-up: 6
Lat PD: 145x6.
Glute raise: bwt x 12.
Press: 45x6x2, 65x5, 95x5, 115x3, 135x3, 140x2 (rep 2 too slow) 145x1, 135x4.
Squat: bwt x 8x 3, 135x5x2, 225x5, 250x5, 280x5, 285x5.
55 minutes
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07-12-2019, 11:18 AM
#325
7/12/2019
Chin-up: bwt x 6 x 2.
Lat PD: 140x6x2.
Glute raises: bwt x 12, 25x10x3.
Bench Press: 45x10, 95x6, 135x5, 185x2 with pause on chest, 205x1, 185x3x3. 155 wide grip x 10.
Stiff Leg DL: 45x8, 135x6, 225x5.
Dead Lift DOH: 315x2.
DL AG: 315x1, 365x2, 385x1x2, 370x3.
65 minutes
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07-15-2019, 08:25 AM
#326
7/13/2019
Squat: bwt x 8, 135x6, 225x5, 245x5, 275x5, 285x5x2.
Bent over rows: 45x10, 65x10.
30 minutes
7/14/2019
Chin up: bwt x 6x2.
Lat PD: 145x2, 130x6x2.
Glute raises: bwt x 12, 25x10x3.
Press: 45x6x2, 65x5, 95x3, 115x3, 135x3, 140x3, 140x2, 125x5.
Bent Over Rows: 95x8x3.
Clean 95x3x3.
Straight Bar Curls: 70x10x2.
Straight Bar Reverse Curls: 45x15.
Cable face pulls: 2.5x5, 7.5x12x3.
Hang from chin bar for 40 seconds.
50 minutes
7/15/2019
Cable face pulls: 2.5x6, 7.5x12, 12,5x10.
Squat: bwt x 10, 75x5, 135x5, 225x5, 245x5x3.
Stiff Leg DL: 45x5, 135x5, 225x5x3.
Straight Bar Rev Curls: 45x15.
Hang & Shrug from chin bar from 40 sec x2.
45 minutes
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07-17-2019, 08:48 AM
#327
7/17/2019
Bench Press: 45x8x2 wide grip, 95x6x2 wide & pause, 135x3, 155x5 wide & pause, 185x3, 190x3x2, 175x4, 135x10 wide grip.
Chin-up: bwt x 6x4.
Lat PD: 130x8, 145x6x2.
Squat: bwt x 8x2, 45x5, 135x5, 225x5, 255x5, 285x5.
Hang from chin bar for 40 seconds & shrug.
60 minutes
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07-19-2019, 01:53 PM
#328
7/19/2019
Glute raises: bwt x 12, 25x10x2.
Press: 45x5x2, 65x5, 95x5, 115x3, 135x3, 145x1, 150x1, 135x2, 125x5.
Stiff Leg DL: 45x5, 135x5, 225x3.
DL DOH: 315x1.
DL AG: 315x3, 365x4.
Straight Bar curls: 70x10x2.
Straight Bar Rev Curls: 45x15.
Cable face pulls: 2.5x12, 7.5x12, 12.5x12.
Hang from chin bar.
60 minutes
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07-26-2019, 06:27 AM
#329
7/20/2019
Chin-up: bwt x 6x3.
Lat PD: 130x8, 145x4+130x6.
Bench Press: 45x8x2, 95x6.
Incline BP: 95x5, 135x5, 155x5, 165x3, 170x2, 155x5x2.
Dumb Bell Press: 55x8x2.
Squat: Bwt x 8x2, 45x6, 135x5, 225x5, 275x5, 285x5, 225x10.
70 minutes
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07-28-2019, 12:42 PM
#330
7/27/2019
Chins: bwt x 6 x 3.
Lat PD: 130x6x2.
Glute Raises: bwt x 12, 25x10x2.
Press: 45x5x2, 65x5, 95x3, 115x5, 135x2, 135x3x4, 105x6.
Squat: bwt x 8x 3, 56x6, 135x5, 225x5, 275x5x3.
Cable Face Pulls (1-handed) 2.5x12, 7.5x12x2.
70 minutes
7/28/2019
Bench Press: 45x8, 95x5, 135x3, 185x3, 195x2x2, 175x5x2, 135Wide x 6.
Stiff Leg Dead Lift: 45x5, 135x5, 225x3.
Dead Lift DOH: 315x3.
Dead Lift AG: 335x3, 365x3x2.
Bent Over Rows: 95x8, 105x8x2.
Straight Bar Curls: 70x10x2.
Straight Bar Reverse Curls: 45x15.
Face Pulls with Triceps Rope (2 Handed) 17.5x12, 22.5x12, 27.5x12.
60 minutes
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