FlabbyDucky’s Logs

[FlabbyDucky]

December 23rd

A1 Deadlift 325+100lbs tension x1
A2 Shrugs x5

5rounds
B1 Shrugs 275x10
B2 Dips BWx15
B3 Band Pull Apart x20

2 rounds
C1 hanging leg raise x10
C2 hanging lat shrug x10
C3 ab wheel x10

Lateral raise 5 sets

[FlabbyDucky]

December 24th

4 rounds
Pullover x12
Close grip bench x12

3 rounds
Bb curl x12
Overhead tris extension x12

3 rounds
Db curl x10
Close grip push-up x failure

[FlabbyDucky]

December 25th

5 minutes overhead press anyhow 155x13
Front Squat 215 3x3
4 minutes Squats Amrap 135x42
Ring body weight shrug+row 12,10,8

[FlabbyDucky]

December 26th

10 sets of various kinds of curl to failure
Alternated with 10 sets of lateral raise
Wrist roller work alternated with lateral raise

[FlabbyDucky]

December 28th

Press 140x8, 4x5
Shrug 340x11, 280 9x10
Dips +10 5x15
Band pull apart 5x20

[FlabbyDucky]

December 29th

Front Squat 200x5, 225 7x3
Push Press 155 10x2
Curls 6 sets
Abs wheel 6 sets

[FlabbyDucky]

December 30th
Light work before a heavy holiday meal

Dips +20 5*20
Abs wheel 5*20

[FlabbyDucky]

December 31st

Bench Press 245 12*2
Rows 225 10*3
Half Front Squats 275 15*1

[FlabbyDucky]

January 1st

Light day
barbell curls 105 6*12
BTN push press 105 6*6
Abs wheel 5*20

[FlabbyDucky]

January 2nd

Push press 10x ascending singles to 205
Chin ups 5x ascending singles to +90
Chin ups negatives +120 5x1