Biker- funny thing is I actually enjoy that workout
Elliptical 22 min 2.13mi
Single arm rear delt cable fly 3x12
Db lateral 3x10x20s
Cable rear delt crossover 3x10x25
OH plate raise 3x12x25
Low to high fly 3x10
landmine squeeze press 1x15x50, 1x12x60, 1x12x70
OH rope ext 3xfailure
rear delta were on fire after theh crossover flys…burned for about 20 min…I guess I hit the right spot.
Tmill 10 min
Zercher 5x135,165, 190, 3x205, 1x215, 225,235
Trap Bar DL 4x3x340, 1x5x340
DB RDL 10x65s,70s,75s
Walking lunge 4x12side long stride.
Trap Bar felt really good…Ill stay at that weight until I hit 4x5… Zercher’s coming back to life.
Good day of work.
Tmill 10 min
Pendlay row. 3x7x145
OHP 8x100,105,110,115. 3x135
Wide neutral grip chins 5x6
Dips 2x12xbw, 2x10xbw+25
Pec Dec 3x10 ( after all it is almost bikini season)
I’ll drop 100 on OHP and add 120… Chins I’ll start working 7s.
after yesterdays fun this was NOT…
Didn’t get to the gym until 10:30… its weird…I didn’t know anybody…had to pick my wife up at the airport this AM early so couldn’t do the usual time.
Tmill 30 min
Single leg press 3x15
Belt squat 3x10x225
Hip Thruster 1x12x135, 1x10x185, 1x8x185
CGBP Paused 5x195, 3x225, 3x235, 1x240, 245
Standing Calf raise 3x15
Rear delt fly on pec dec 3x15
Row 6min
Single arm lat pulldown 12
BB curl 12
Row 5min
Single arm lat pulldown 12
BB curl 12
Row 4min
Single arm lat pulldown 12
BB curl 12
Row 3 min
Cable low to high row 12
Cable curl 12
Row 2 min
Cable low to high row 12
Cable curl 12
Row 1min
Cable low to high row 12
Cable curl 12
Row 2min
Rope pulldown 12
Pinwheel curl 10
Row 3min
Rope pulldown 12
Pinwheel curl 10
Row 4 min
Rope pulldown 12
Pinwheel curl 10
this makes cardio tolerable…
Elliptical 23min
DB lateral 3xfailure
OH plate raise 3x12x25
cable rear delt fly 3x10
cable oH ext 3xfailure
Landmine squeeze press 3x10x60
pec dec 3x10
Because that “IS” cardio. Great work.
Thanks Crip…
Incline Tmill 40 min
machine curl 3xfailure
dog walk
Have a good weekend all
Tmill 10 min
Trap Bar DL 3x4x340, 1x8x340
Zerchers 5x135,165,185, 3x205, 2x225
DB RDL 10x70s,75s 6x80s
Cable rev curl 3x12
Moving up to 5s on DL next week with the AMRAP
Tmill 10 min
Face pulls 2x20
Cable oh ext 2x20
Pendlay Row 3x6x150 4x170
OHP 8x 105,110,115 7x120 1x140,145,150,155
Wide grip neutral chins 7,7,7,6,5
Dips 12,10,12,12,10
pec dec 2xfailure
Move up to 7s next week on Pendlay,
Tmill 10 min
45 degree back ext 2x20
Trap Bar DL 3x5x340, 1x8x340
Plate loaded squat Machine 2,3,4,5pps x5
Pull throughs 3x12x130
Ez bar rev curl 3x12x50
Going to add 10lbs to trap bar and start back at 3s with an AMRAP
Tmill 10 min
Chest supported row 2x20
stretchy
Pendlay row 3x8x150
OHP 8x105,110,115,120 1x130,140, 145,150,155
Wide grip neutral chins 8,8,7,6
Cable curl single arm 3x12x40
Next week adding 5lbs to Pendlay and dropping to 6 reps. On OHP I will drop 105 and add 125. Decent day overall…
Tmill 30 min
Single leg press 2x20side
Belt squat 3x10x2pps, 1x6x3pps
Standing calf raise 4x10
Hip thruster 3x8x135
Seated hammie curl 3x12
Machine Tri ext 2xfailure
Row 6min
Single arm lat pulldown 12
BB curl 10
Row 5min
Single arm lat pulldown 12
BB curl 10
Row 4min
Single arm lat pulldown 12
BB curl 10
Row 3 min
Cable low to high row 12
Cable curl 16
Row 2 min
Cable low to high row 12
Cable curl 16
Row 1min
Cable low to high row 12
Cable curl 16
Row 2min
Rope pulldown 12
Pinwheel curl 12
Row 3min
Rope pulldown 12
Pinwheel curl 12
Row 4 min
Rope pulldown 12
Pinwheel curl 12
a little slow on the rowing pace so I’ll need to give a better effort next week
Reading all that doesn’t seem to make me as tired now.
That’s some work right there.
Thanks boys !
Elliptical 22 min. 2miles
Machine lateral 2x20
DB laterals 3x8x25s
Cable rear delt fly 3x10
Cable lateral 3x10
Landmine squeeze press 3x12
pec dec 3x9
Off day but I was awake so I went to the gym and just did
45min Incline Tmill
stretchy
remember what Memorial Day Weekend is about!
Harry posting from the islands !
Tmill 10 min
back ext 2x20
Trap Bar DL 3x3x350, 1x9x350
Plate squat Machine 6x3pps,4pps,5pps 1x4x6pps
Walking Lunge 5x10sidexbw+20dbs
CGBP Paused worked up to 2x225,235 1x240,245
Trap Bar next week is sets of 4 with the AMRAP…I was too lazy to do RDLs so I did my go to CGBP!
good start to the weekend!