|
Post by Boris on Feb 26, 2018 21:01:07 GMT -5
Sunday, 2.25.18 45 degree Hyperextensions: 12 x 3 alt. Hammer GHR: 12 x 3, GGalt.wBG: 100lb x 30/30 x 3 SQ: bar x 20, 135 x 30 BP: bar x 20, 135 x 12 x 3
Had an issue w. a girl on the hip adductor machine... I asked if I could work in and she looked at me like I was the biggest a-hole in the world and stormed off. Good God, apparently no one can share gym equipment anymore...
Monday, 2.26.18 Farmers Walk w. Husky Handle DBs, Twist Yo' Wrist work, Finger Extensor work
53/57
|
|
|
Post by peterako on Feb 28, 2018 12:21:51 GMT -5
|
|
|
Post by Boris on Mar 3, 2018 15:48:39 GMT -5
Wednesday, 2.28.17 SQ: bar x 20, 135 x 12 (1:00), 18 (1:20), 9 (1:00), 12 (1:00), 23 (2:00)
Was trying a variety of paces/:20. Right knee was feeling wonky throughout so shut it down...
Saturday, 3.3.18 Chins on the minute: 3, 4, 5, 6, 3, 4, 5, 6, 3, 4 = 43 in 10:00
55/62
|
|
|
Post by Boris on Mar 7, 2018 21:26:40 GMT -5
Sunday, 3/4/18 Hammer GHR: 12 x 3 45 Degree Hyperextensions: 12 x 3 GGBGs: 100lb x 30/30 x 3 SQ: bar x 20, 135 x 28 (3:30, 1-2-3-4-5-6-7 by :30), 16 (:30) BP: bar x 20, 135 x 12 x 2
Monday, 3.5.18 Grip and wrist stuff
Tuesday, 3.6.18 YAT Pulls w. micro band: 30/30/30 x 3
Wednesday, 3.7.18 MP: bar x 20, 95lb x 10 x 5
59/66
|
|
|
Post by Boris on Mar 11, 2018 17:08:32 GMT -5
Thursday, 3.8.18 SQ: bar x 20, 135 x 34 (3:00, 13-9-12 by minute), 135 x 22 (1:00), 135 x 19 (1:00) Hammer GHR: 12 x 3 GGalt.w.BG: 30/30 x 3
Friday, 3.9.18 Chins on the minute: 3reps x 5 Chins: 12, 8, 6
Saturday, 3.10.18 SQ: bar x 20, 135 x 28 (1-2-3-4-5-6-1-2-3 by :30), 135 x 16 (:30) GGalt.w.BG: 115? x 30/30 x 2 Hammer GHR: 12 x 2 BP: bar x 20, 135 x 12, 155 x 10, 155 x 8 Tricep Pushdowns w. med band: x20, x10
62/69
|
|
|
Post by Boris on Mar 13, 2018 11:09:16 GMT -5
Sunday, 3.11.18 SQ: bar x 20, 135 x 36 (in 3:40, 1-2-3-4-5-1-2-3-4-5-6 by :20), 135 x 17 (1:00, 3-11-3 by :20) 45 degree Hyperextension: 12 x 2 OADB Row: 50lb x 10/10, 70lb x 10/10 x 2
Monday, 3.12.18 MP: bar x 20, 95lb x 10 x 2 Beam Bar DL: bar x 10, 90lb x 5 x 4sets Twist Yo' Wrist work
Hadn't touched the beam bar in a long time - grip really weak yesterday.
64/71
|
|
|
Post by Boris on Mar 17, 2018 12:17:09 GMT -5
Tuesday, 3.13.18 SQ: bar x 20, 135 x 35 (3:00, 6-6-17-6 by 1:00) Top SQ: 135 x 11 (1:00), 20 (2:00)
Wednesday, 3.14.18 Multi Grip Bar BP: bar x 20, 155 x 10 x 3 Rogue GHR: x5 x 3 SSQ: bar x some reps 100lb sandbag shoulder carry Prowler Sled
Thursday, 3.15.18 YAT Pulls w. micro band: 30/30/30 x 3
Friday, 3.16.18 45 degree Hyperextensions: 10, 10, SQ: bar x 20, 135 x 40 (12-10-8-10 by minute) Manta Ray SQ: 135 x 16 (1:00), 21 (1:30) 45 Degree Hyperextensions: 20, 20
68/75
New 45 Hyperextension Bench arrived today!
|
|
|
Post by Boris on Mar 19, 2018 14:50:04 GMT -5
Saturday, 3.17.18 SQ: bar x 20, 135 x 22 (10-1-9-2 by :30), 33 (10-1-9-2-8-3 by :30) GGalt.wBG: 30/30 x 2 BP: bar x 20, 135 x 15, 155 x 10
Sauna (outlasted everyone else...)
Sunday, 3.18.18 Chins (on the minute): 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 10 (40 in 11 minutes)
70/77
|
|
|
Post by Boris on Mar 24, 2018 8:47:40 GMT -5
Monday, 3.19.18 Axle DL: 135 x 10 x 2, 175 x 5, 235 x 1 45 Degree Hyperextensions: 20, 20
Wow, my grip sucks right now...
Tuesday, 3.20.18 YAT Pulls w. micro-band: 30/30/30 x 3
Wednesday, 3.21.18 SQ: bar x 20, 135 x 46 (5:00, 1-2-3-4-5-6-1-2-3-4-5-1-2-3-4 by :20) GGalt.w.BG: 40/40 x 2 BP: bar x 20, 135 x 15, 155 x 10
Thursday, 3.24.18 Chins on the minute: 3,3,3,3,3,3,4,4,4,4,4,4,4,4* = 50 in 14 minutes.
*=burning sensation in left elbow... Burning pain is never good for me... I've had some elbow issues for a while now. Time for a little more "doing what I need" instead of "doing what I want". I've always been partial to pull-ups and chins, but I think I need to put the toy away for a while.
Friday, 3.23.18 SQ: bar x 17 (1:00), 135 x 28 (2:20, 1-2-3-4-5-6-7 by :20), x 21 (2:00, 1-2-3-4-5-6 by :20), x 27 (2:00, 1-2-10-1-2-8 by :20)
75/83
|
|
|
Post by Boris on Mar 26, 2018 20:48:48 GMT -5
Saturday, 3.24.18 45 degree Hyperextensions: 20 x 3 SQ: bar x 16 (1:00), 135 x 21 (2:00, 1-2-3-4-5-6 by :20) Manta-Ray SQ: 135lb x 20 (2:00, 1-2-7-1-2-7 by :20)
Sunday, 3.25.18 YAT Pulls w. micro band: 30/30/30 x 3
Monday, 3.26.18 Manta Ray SQ: bar x 17 (1:00), 135 x 36 (4:00, 2-7-4-6-1-8-3-5 by :30), 135 x 12 (:30) x 2, 135 x 15 (12-3 by :30)
78/86
|
|
|
Post by Boris on Mar 29, 2018 22:16:03 GMT -5
Tuesday, 3.27.18 SQ: bar x 20, 135 x 30 (2:30, 2-4-6-8-10 by :30), 135 x 23 (1:30, 10-3-10 by :30) GGalt.w.BG: 40/40 x 2
Wednesday, 3.28.2018 YAT Pulls w. Micro Band: 30/30/30 x 3 Barbell Curls: bar x 10 x 3
Elbows are messed up - trying different things to see how it goes. The curls hurt but we'll see how they feel tomorrow.
Thursday, 3.29.18 45 Degree Hyperextensions: 20 x 4 Top SQ: bar x 20, 135 x 20 x 2
Elbows feel like they might be a little better today, but hard to tell.
81/89
|
|
|
Post by Boris on Apr 5, 2018 21:35:06 GMT -5
Friday, 3.30.18 45 Degree Hyperextensions: 20 x 5sets
Saturday, 3.31.18 SQ: bar x 20, 135 x 30 (3:00, 2-4-6-7-8-10 by :30), 185 x 11 (:30), 12 (:30) BP (supinated grip): bar x 20, 10, 10, 135 x 10 x 2 Sauna
Sunday, 4.1.18 YAT Pulls w. micro bands: 30/30/30 x 3
Monday, 4.2.18 MP: bar x 20, 95 x 10 x 2 BB Curl: bar x 10 x 3 Inverted Rows w. "grenade balls": 10 x 3
Tuesday, 4.3.18 45 Degree Hyperextensions: 20 x 4 SQ: bar x 20, 135 x 20 (2:00, 2-4-6-8 per 30 sec), 135 x 27 (2:00, 3-12-3-9 per 30 sec)
Wednesday, 4.4.18 Beam Bar DL: bar x 10, 90lb x 10 x 4 Twist Yo' Wrist work
This helped out the elbows I think...
Thursday, 4.5.18 Manta-Ray SQ: bar x 20, 135 x 36 (2-4-6-4-2-4-6-4-2 by 30 sec), x24 (3-11-1-7 by 30 sec), x23 (3-10-3-7 by 30 sec) Twist Yo' Wrist work
88/96
|
|
|
Post by Boris on Apr 8, 2018 7:23:08 GMT -5
Friday, 4.6.18 Manta-Ray SQ: bar x 20, 135 x 15 (1-2-3-4-5 by 15 sec) x 2, 185 x 7 (30sec), 185 x 8 (30sec)
Saturday, 4.7.18 45 degree hyperextensions: x20 Hammer GHR: x20 BP (supinated grip): bar x 20, 135 x 8 x 3 GG: 115 x 40 BG: 115 x 40 SQ: bar x 20, 135 x 20 (slow and paused) 45 degree hyperextensions: x20 Hammer GHR: x20 BP (supinated grip): 135 x 8 x 2
90/98
|
|
|
Post by peterako on Apr 10, 2018 4:51:04 GMT -5
Still a good percentage of on days Boris. Well done
|
|
|
Post by Boris on Apr 10, 2018 10:19:43 GMT -5
Thanks Pete - just trying to do something on most days.
Sunday, 4.8.18 OADB Rows (2" handle): 55lb x 15/15 x 4 YAT Pulls: 30/30/30 x 3
Monday, 4.9.18 Twist Yo' Wrist work
92/100
|
|