Incline Tmill walk 11 min
Cable rear delt 3x12
Cable lateral 3x18
cable fly 3x12
Seated row 3x10
seated chest press 3x10
Supinated Lat pulldown 3x9
4 Likes
Incline Mill walk 15min
CGBP Paused 5x205, 3x225, 2x230, 1x235
Neutral grip chins 4x5
BB curl 3x12xbar
Incline cable curl 3x8
KB hammer curl 3x8
Just screwing around…going to try and trap bar DL tomorrow and see how that goes
4 Likes
Incline T Mill walk 10min
Trap Bar DL 2x3x140, 2x3x230, 2x3x320, 2x350, 1x370,380
Trap Bar RDL 9x140, 8x190, 8x230,6x230
Cable Pull through 10x100,120,2x10x140
SIngle leg ext 10x 40,50,60, 8x70, 6x80
A little complaining from my groin but not bad… see I feel in AM. Have a good weekend all.
3 Likes
Incline T Mill walk 10 min
Paused BP barx5, 5x25s, 5x135, 3x175, 1x195, 4x5x210, 2x225, 1x230, 235
Pendlay Row 3x5x170 1x5x180
Deadstop Seated OHP 7x75, 5x120, 3x5x135, 1x7x135
Chins 5x6 =x bw with 10 sec hang last rep of each set
Felt a little tired ( too many Buds the past few days) but still a good day… going to stay 210 on BP one more week, staying with 170 Pendlay for a couple of weeks and we will see with OHP.
Groin a little tender this AM but not horrible. Mid week I’ll do some easy peasy ext and thats it for legs until this thing goes the wild way of wooky bird
4 Likes
Incline T Mill walk 20 min
Single leg ext 12x,50,60,70,70,70
BW Squats. 7x10. 30 sec rest
Shoulder dislocates 2x15
some general stretching
All I can say is I went
5 Likes
Incline T Mill walk 15 min
Rope pulldowns 4x12
Straight bar cable curl 4x12
Seated supinated cable row 4x10
BB curl 4x9
EZ bar Reverse curl 3x10
In and out in 50 min!
5 Likes
Building the gunz…
1 Like
You need to grab you some swag!
1 Like
I have a face and physique for radio ! I don’t want to break the internet!
1 Like
Hahaha…peashooters FTW
1 Like
Incline T Mill Walk 12min
DB laterals 4x10x20s
Rear Delt cable 3x10
Modified JM press 3x8x75
Cable fly 3x10
Pec Dec 3x8
Seated chest press 3xsome
This was a make it up as you go day. Just getting some movement going
3 Likes
It’s not a beauty contest silly. 
ya just have to do some rows and push ups.
1 Like
Ole Man Harbor Sunrise Walk. 47 min… I won’t tell you the morning temp because CL might reach through the screen and choke me out!
3 Likes
Incline T Mill walk 10 min
Single leg ext 40 50 50 60 50 x 10
Trap Bar DL 5x140, 2x3x230, 2x3x320, 3x340,350 2x360
Leg press…no dice
BW Squats 8x10
shoulder dislocates 3x15
Im slowly getting better but not 100 yet… but I’ll take the progress…
4 Likes
Solid work all the same.
Appreciate you !
1 Like
Row 8 min
Paused BP 5xbar, 95, 135, 4x175 1x205 4x5x210, 1x220,230,240
Pendlay Row 3x5x170 1x5x180
Seated Deadstop OHP 3x5x135,1x7x135 1x145,155, 2x160
I was outta gas so no chins today… Going to move BP to 215, Pendlays to 175 and OHP to 140
Fun day but I do need to pick up the pace on this workout
5 Likes
Incline T mill walk 22min
Straight bar cable curl 3x20x50
Straight bar cable OH ext 3x20x50
BB curl 12xbar, 3x8x60
Cable Tri toss out 3x12x35
EZ bar rev curl 3x10x50
Which way to the beach !!
3 Likes
Older Goat we both know you were doing pullups before I could do 2 sloppy ones.
Talk about jealous…
Incline T Mill walk 15 min
Leg ext 12x60,80,100,120,140 10x160, 8x180
Back Ext 5x10xbw+35
BW squat 9x10
Cable pull through 4x11x110
Bar hang 70 sec and some stretchy stuff
4 Likes