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Johnny
Oct 1, 2016 0:20:29 GMT -5
Post by Johnny Mnemonic on Oct 1, 2016 0:20:29 GMT -5
9/27
db Incl.bench w/db rows
90's 3x8
145 3x5
db laerals,front raises,pull aparts & preacher mach.curls
20's 3x10 20's 3x10 green mini 3x10 100 3x10
Did some interval running. Medium sprints 1min with 2-3mins walking x4.
9/29
Modified sumos(SRDL'S)
525x3 500x3 455x5
Sumos (mastodon bar)
335x2 425 3x2
Snatch grip hang pulls
185x3 225x3 275x3 300x3
Sledge Hammer
13lb x50,40lb x20,8lb x100
9/30
Rev.grip bench w/ Lat pulldowns
225 3x5
200 3x8
1arm db preacher curl,db laterals,db front raises & pull aparts
70 3x5 20's 3x10 20's 3x10 green mini 3x10
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Johnny
Oct 4, 2016 21:02:48 GMT -5
Post by Johnny Mnemonic on Oct 4, 2016 21:02:48 GMT -5
10/3
Box Jumps
18in.x3 24in.x3 28in.x3
Altitude drops
24in.x3 28in.x2
Hip Belt squat machine
900x2 700x8 500x5
I felt pretty strong today. I noticed though on the 900x2 I had my hands on the rack bar. I don't remember how much I was pushing down on it or just squeezing the sh@t out of it. I think that's why I didn't hold on to it on the 700x8 set. I wish I could download the vids of these sets but they are too big to download on this post.
10/4
Behind the neck BB press w/ Pull ups
195x3 185 2x3
b.w. 3x10
1arm db preacher curl,diamond pushups & db rear flyes
75lb 3x3 3x12 35's 3x10
Ended with some sprint intervals of 20 seconds at 75% intensity for four sets.
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Johnny
Oct 12, 2016 0:54:01 GMT -5
Post by Johnny Mnemonic on Oct 12, 2016 0:54:01 GMT -5
10/6
Modified Sumos
455x3 405 3x3
Sumos
335 2x2 425x2
Glute Ham Raises
45lb plate 3x10
10/11
Box Jumps
24in.x3 28in.x3
Altitude drops
18in.x3 24in.x3 28in.x3
Box Squats
455x3 405 3x3
db bench press w/inverted rows
90'sx10,80's 2x10
3x10
1arm db preacher curl,db laterals,db front raises, db rear flyes
80 2x3 20's 2x10 20's 2x10 40's 2x10
Ended with interval sprints 4x20sec. at 3/4 intensity.
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