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  #661  
Old 02-19-2019
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Feb 19 2019

Lateral raises

S1 20lbs x 30
S2 25lbs x 20
S3 25lbs x 15
S4 30lbs x15
S5 30lbs x 15

Dumbbell bench press 21

S1 40lbs
S2 40lbs
S3 50lbs
S4 50lbs
S5 60lbs

Tempo incline pushups
10 secs down, 1 sec up

S1 15 reps
S2 12 reps
S3 10 reps
S4 10 reps
S5 8 reps

Dumbbell decline fly

S1 25lbs x 8 reps
S2 30lbs x 8 reps
S3 30lbs x 8 reps
S4 40lbs x 8 reps
S5 40lbs x 4 reps 30lbs x 4 reps

Dumbbell decline press
S1 40lbs x 12 reps
S2 40lbs x 12 reps
S3 40lbs x 12 reps
S4 50 lbs x 8 reps. 30lbs x 5 reps
S5 50lbs x 12 reps



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  #662  
Old 02-20-2019
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Feb 20th

Frog pump glute bridge
3 x 30

Barbell glute bridges
S1 135 x 20
S2 185 x 20
S3 205 x 20

Cable pull throughs
S1-3 50lbs x 20

Stiff leg dead lifts

S1-3 135lbs /155lbs/ 185lbs x 20

Zercher good mornings

S1 50lbs x 20
S2 50lbs x 20
S3 50lbs x 20

Front squat
S1 65lbs x 30
S2 85lbs x 20
S3 95lbs x 15
S4 115lbs x 10
S5 135lbs x 10
S6 135lbs x 10
S7-8 155lbs x 10
S9-10 165lbs x 10

Lying leg curls

4 sets . 12 reps @ 30lbs


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  #663  
Old 02-22-2019
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Feb 21 2019

Superset 1
5 rounds
Dumbbell curl x20 reps
French press x 20 reps

Superset 2
5 rounds
Reverse grip curls x 20 reps
Diamond push-ups x 20 reps

Superset 3
5 rounds
Close grip chin ups x 10 reps
Tricep kickbacks x 20 reps

Superset 4
5 rounds
Concentration curls x 10 per side
Bench dips x 20reps



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  #664  
Old 02-22-2019
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Feb 22 2019

Superset 1
5 rounds
Abroll out x 10
reverse crunch x 20

Superset 2
5 rounds
Weighted crunches x 20
Hanging deadlifts x 10

Superset 3
5 rounds
Dead bugs x 20
Over head side bends 10 per side

Superset 4
5 rounds

Kettle bell swings 90lbs x 10
Decline sit ups 15


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  #665  
Old 02-23-2019
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Feb 23 2019

Plate front raise
100 reps 50x 25lbs. 50 x 35lbs

Circuit 5 rounds
Standing over head press 40lbs x 8
Kettle bell upright row 60lbs x 12
Bent lateral raise 20lbs x 15


Dumbbell shurgs
60lbs x 100 + another 100 due to rain fall delaying the farmers carry


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  #666  
Old 02-24-2019
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How do you feel?
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  #667  
Old 02-24-2019
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Not bad at all. The first week was full of soreness but now I feel a bit more comfortable with pushing more weight. I still need to get in the habit of stretching though


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  #668  
Old 02-25-2019
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Feb 25 2019

Seated hand face pulls
S1 40 reps
S2 30 reps
S3 20 reps
S4 15 reps
S5 15 reps

Chest supported lying incline DB rows
S1 20 x 40lbs
S2 15 x 40lbs
S3 12 x 50lbs
S4 10 x 60lbs
S5 10 x 70lbs

Barbell underhand grip
S1 15 x 135lbs
S2 15 x 135lbs
S3 15 x 155lbs
S4 15 x 165lbs

One arm dumbbell row
S1 15 x 50lbs
S2 15 x 60lbs
S3 15 x 70lbs
S4 15 x 70lbs

Decline dumbbell pull over
S1*2 12 x 50lbs
S3 12 x 60lbs

Superman press
2 x 15 @ 5lbs


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  #669  
Old 02-26-2019
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Feb 26 2019

Lateral raises

S1 25lbs x 30
S2 25lbs x 20
S3 25lbs x 15
S4 30lbs x15
S5 30lbs x 15

Dumbbell bench press 21

S1 40lbs
S2 50lbs
S3 50lbs
S4 60lbs
S5 60lbs

Tempo incline pushups
10 secs down, 1 sec up

S1 15 reps
S2 12 reps
S3 10 reps
S4 10 reps
S5 8 reps

Dumbbell decline fly

S1 30lbs x 8 reps
S2 30lbs x 8 reps
S3 40lbs x 8 reps
S4 40lbs x 8 reps
S5 50lbs x 8 reps

Dumbbell decline press
S1 40lbs x 12 reps
S2 40lbs x 12 reps
S3 40lbs x 12 reps
S4 50 lbs x 12 reps
S5 60lbs x 12 reps this set was interrupted a bit as I reached failure at rep 10. Went back in and did another 5



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  #670  
Old 02-27-2019
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Frog pump glute bridge
3 x 30

Barbell glute bridges
S1 135 x 20
S2 185 x 20
S3 225 x 20

Cable pull throughs
S1-3 70lbs x 20

Stiff leg dead lifts

S1-3 135lbs /155lbs/ 185lbs x 20


Front squat
S1 85lbs x 30
S2 95lbs x 20
S3 115lbs x 15
S4 135lbs x 10
S5 135lbs x 10
S6 155lbs x 10
S7-8 165lbs x 10
S9-10 175lbs x 10



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