Tmill 10 min
45 degree back ext 40 reps total
Trap Bar DL 2x5x315, 1x8x315
Bottoms Up Hack squat 8x50, 2x8x100
Plate Loaded Squat Machine 5x3,4,5pps 1x3x6pps
DB RDL 12x55s, 10x65’s
EZ Rev Curl 2x12x40
Tmill 25min
4 Likes
Tmill 10 min
landmine press 3x20
Meadows row 3x15 ea side
Pendlay row 2x6x145, 9x145, 3x165
OH Press standing 8x95,100,105,110
Chins 4x5
Low Incline Db Press 10x55s, 10x60’s 8x60’s…
First time in a long time doing standing press. Next week I’ll drop 95 and add 115… with Pendlays I’ll add a rep to the first 2 sets at the same weight
Pretty tired from yesterday but all in all not awful…kinda ran out of gas on incline DB
5 Likes
…morning how much weight do you use for the landmine press? Standing or kneeing?
| oldergoat
April 3 |
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Tmill 10 min
landmine press 3x20
Meadows row 3x15 ea side
Pendlay row 2x6x145, 9x145, 3x165
OH Press standing 8x95,100,105,110
Chins 4x5
Low Incline Db Press 10x55s, 10x60’s 8x60’s…
First time in a long time doing standing press. Next week I’ll drop 95 and add 115… with Pendlays I’ll add a rep to the first 2 sets at the same weight
Pretty tired from yesterday but all in all not awful…kinda ran out of gas on incline DB
FG- These are part of my warmup so just the bar weight. I do them standing. I have done them kneeling and half kneeling as well…Its just to get blood into the shoulders and tris for OHP.
Tmill 30 min
Single leg ext 2x20
Walking Lunges 2x10sidexbw, 4x10sidexbw+20’s
Pullthroughs 3x12x110
Standing Calf Raise 3x12x150
Single leg hammie curl 3x10
Legs ( especially hamstrings) still a little crispy from Saturday’s session…
4 Likes
Tmill 30 min
Meadows row 2x20
Rope pulldowns 3x12
Cable Curl 3x24
Seated neutral grip row 3x9
Incline DB curl 3x9
CGBP 10x145, 8x175
Wanted to do elliptical this AM but all 6 of them were use… I think Resolutionists were late in arriving this year! The weather about to turn so everyone is panicked they don’t have a beach body…
3 Likes
Row 6min
Cable fly 12
OH plate raise 15
Row 5min
Cable fly 12
Oh Plate raise 15
Row 4min
cable fly 12
OH plate raise 12
Row 3 min
Cable lateral 12
Cable rear delt fly failure
Row 2min
Cable lateral 12
Cable rear delt failure
Row 1min
Cable lateral 12
Cable rear delt failure
Bonus Time:
Row 2min
Landmine squeeze press 15x35
Rope hammer curl 24
Row 3min
Landmine 15x45
Rope hammer curl 18
Took just under 55min total.
3 Likes
What happened to the guy who just had hernia surgery?
we kicked him off teh forum…he was lazy!
2 Likes
hmm…
Damn, you are back in a big way.
Thanks Crip appreciate you!
Tmill 10min
45 degree back ext BWx 40 reps total
Snatch grip dead 2x5x245, 1x9x245
Ego massage 3x275, 2x295
Plate loaded squat 2x6x5pps, 1x8x5pps
more ego massage 3x6pps
Db RDL 12x65’s, 10,8 x70s
Rev Curl 3x10
Everything I wanted to do was taken…Both trap bars in use by a ‘CrossFit’ circuit crew. Hack squat in use every time I wanted it…SO I went with snatch grip DL… felt pretty good. used straps for the working sets
I feel DB RDL so much more than the BB version…on the plate loaded squat I’ll add reps until I get to 9 across the board… still in recovery/climbing mode but feeling’ good…a little twinge across the scar during the heavier DL’s but no damage!
See how I feel tomorrow…I predict a sucky upper body day
2 Likes
Tmill 10 min
Chest supported row 2x20,1x10
Landmine squeeze press 2x25
Pendlay row 145x7,7,10
OH Press 8x100,105,110,115… 1x125,130,135,140,145
Chins 4x6
Incline DB press 10x60s, 9x65s, 6x70s
Dips 10,8,
I’ll drop the 100 on OHP and add 120… adding another rep to chins, Pendlays to 8s
Did about 3.5hrs of perennial garden rehab for brother in law yesterday. Low back and shoulders tired.
3 Likes
Tmill 30 min
Single leg ext 3x20
Walking Lunge 2x8sidexBW, 4x8xbw+30s
Pullthroughs 4x12x110
Seated calf raise 3x12
Seated hammie 3x12
Machine lateral 3x20
Lunges hammered by chicken quads…legs are quaking…sad actually
4 Likes
elliptical 20 min
Meadows row 2x20side
Rope pulldown 3x12x70
superset
straight bar cable curl 3x24x50
Seated Plate loaded row 3x10
superset
ALT Db curl 3xfailure
Cable hammer curl 3x18
superset
Rop OH ext 3xfailure
The pipe cleaners are jacked…Im going sleeveless next time!..NOT
2 Likes
I just heard an ad for lawyers suing for patients suffering from hernia operation mishaps. Your workouts disqualify you from that class of plaintiffs.
1 Like
That’s ok, my plan is to win the lottery!!!
1 Like
Row 6min
Cable fly 12
Plate raise 15
Row 5min
Cable fly 12
Plate raise 15
Row 4min
Cable fly 10
Plate raise 15
Row 3 min
Cable lateral 12
Cable rear delt 10
Row 2 min
Cable lateral 12
Cable rear delt 10
Row 1min
Cable lateral 12
Cable rear delt 10
Row 2min
Landmine squeeze press 20
Row 3min
Landmine squeeze press 15
did the 26min of rowing again… a couple weeks of that and I’ll go to 30 min but that’s it…
3 Likes
Tiring just reading that.