Come on over Crip! if we get bored I have farmers bars !!!
1 Like
Incline T mill walk 15 min
Supinated cable row 4x12
Dips 3x10
straight arm pulldowns 4x10
quick and fast but effective
2 Likes
Incline T Mill walk 17 min
Machine laterals 4xbunch
Seated Chest press 4x12
Rear delt fly 4xbunch
Face pulls 4x12
3 Likes
stationary Bike 8 min
DL 2x3x135, 1x3225, 1x275,315 15x1x330 EMOM beltless
Belt squat 10x1pps,2pps,3pps. 2x5x3.5pps
Deadhang pronated 90sec
supinated hang 45 sec
The gym was super crowded this AM so I bailed on walking lunges.should I have plugged in something elseā¦yesā¦did I?..noā¦ bumping to 335 on DL
3 Likes
Row 8 min
Incline BP 10xbar, 5x135, 5x165, 5x185, 3x205, 1x215. 5x135 Paused
Pendlay row 5x165, 3x4x185
Seated dead stop OHP 3x5x150, 1x160
Chins 7,7,6,
Need to add another set of 5 OHPā¦but good bounce back after last weekā¦decided I was stale on BP so doing Inclines for 6-8 weeks to change it upā¦ been awhile and it showed. a little wobbly.
4 Likes
Yesterday
Incline T Mill Walk 17 min
Single leg seated hammie curl 5x8-10 side
Single leg Ext 5x8-10side
45 degree back extension 4x12
Leg Press 3x12x2.5pps
Today
Incline Tmill walk 18 min
6 rounds:
pushups 10
pull-ups 3
dips 8
bird dogs 5side
Bw squat 30 sec hold
4 Likes
Stationary Bike 12 min 3.02mi
Machine laterals 12x60,80,90,90
Seated Supinated cable row 12x60,80,90,90
BB row off an Incline bench 10x40,50,50,50
Face pull w/OH Ext 4x10
Archers pull( rear delt) 3x12
4 Likes
row 5 min ( you can tell this isnāt my day)
DL 2x3x135, 1x3x225, 1x275, (17x1x315 1x325,330,335) EMOM. beltless
Belt Squat 10x1pps,2pps, 8x3pps, 6x3.5pps
Walking Lunge 4x8sidexbw
I was supposed to do 335 on DL but I couldnāt find it today so I stayed 20lbs low at 315 ā¦got some work inā¦
My gym has gotten so crowded on Sat morningā¦kinda stinksā¦
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I agree, I like my space. Thatās why I train at home during the week, because itās packed. The public gym weekend mornings is pretty good.
Now todayā¦ghost town !!! I too like my space
2 Likes
Row 8 min
Incline BP 5x185,195 4x205, 1x210,215,220
Incline Paused 5x145,155,165
Pendlay rows 5x135,155,175, 4.5x195
Chins 4x7
3 Likes
One of the many joys of being fully retired. You can figure out when the
gym is the least crowded and go then.
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Harry- Im trying to get thereā¦a couple more years!!
T mill walk 10 min
Single leg curl 12x60,70,70,60
Single leg ext 12x60,70,70, 10x80
45 degree back ext 4x12xbw+25
Leg Press 12x1pps,2pp,2.5pps.2.5pps
Deadhang pronated 90 sec
Deadhang supinated 45 sec
3 Likes
T Mill Walk 10 min
Trap bar DL 3x5x320, 1x3x340, 1x360,370,380
Belt squat 10x1pps,2pps,3pps, 1x5x3.5pps
No mas!
2 Likes
Impressive 380 trap work. Youāll reach 4 plates long before I rediscover them.
Belt squat post. lbs? kilos? bitcoin?
Thanks Biker! made me laugh!!
PPS-plates per side ( 45s). .5 plate is a 25lb
I see you are on the mend and doing well, good to see!
Row 8 min
Incline Bench 5x185,195, 3x200, 1x210, 215, 220
Paused incline 5x155,165, 4x715
Supinated cable row 12x80,100, 10x120
DB alterals 3x12x17.5
Incline Throat pulls 3x10x60 ( with ez curl bar)
3 Likes
I need to look up incline throat pulls.
Crip- I stole them from swede Burns. He is an eliteFTS guy.