face pulls, tricep pushdowns for warm up
OHP 5xbar, 5x95, 4x115, 3x135, 3x140, 1x145, 1x150. tired no umph
Chins 9,7,6,5,4,5,5,4
Incline Tri ext 3x12x70
seated db press 3x12x30’s 1,2,4 tempo…burning
Cable hammer Curl 3x10 …
I wanted to go but didn’t want to be there…just lazy ass motions…
Band Leg day
Squats 3x10 1,2,4, tempo
superset
Pullthrough 3x10
RDL 3x8
superset
Rev lunge 3x7side 35lb plate
Driveway circuit
5 rounds of Carry Farmers Bar single arm overhead, sprint, cross over , back peddle, bound…
Landmine standing squeeze press 3x8 1,2,4 tempo
superset
Band supinated row 3x10 1,2,4 tempo
Low to high fly 3x8
superset
Meadows row 3x7side
Ez Bar curl 3x12
superset
Band Single Arm OH Tri Ext 3x10 side
Incline curl 3x8
superset Tri pushdown 3x8
Okie bar arrived so it was back to the landmine!
Hip Circle medley
superset
Landmine front squat 4x10
Wall sits 3x1min
superset
Landmine Rev lunge with knee raise 3x6side
Stairway calf raise 3x20 xbw+25lbs
superset
BW Squats 3x20
OHP 4x3x135 1x140,145,150
Chins 10,7,6,5,5, 4,5, partials 8,7,8
CGBP Paused 5x135, 3x185, 3x195, 2x205, 1x215
Seated DB press 3x12 x35s
Cable hammer Single arm 3x10side
Banded Semi Sumo 5x255, 5x275, 3x295, 1x315, 8x225 all+60 band
Leg Press 3x8 (1,2,4 tempo) 3pps
Hammie curl 3x45-60sec set
Donkey calf raise 3x10 2 count hold ea.
Weighted Back ext. 10,9,8 x65db
Landmine Squat 4x10
superset
Hip circle Medley
Wall sit 3x 45-60 sec
superset
Landmine Rev Lunge to knee raise 3x8side
Landmine RDL 3x10
superset
Single leg calf raise 3x10side x25lb plate
2 sets of anti-rotation on Landmine
26 min for 2 of us.
Band Supinated press (1,2,4 tempo) 3x8-10x60
superset
Band wide grip pronated row (1,2,4 tempo) 3x10-12
Landmine squeeze press (1,2,4) 3x6-7
superset
Band low to high fly 3x8
Ex bar Curl (1,2,4) 3x7-9x50
with
Band neutral grip row (1,2,4) 3x8-10
with
Band front raise to pull apart 3x7
The standing Landmine press with the slow tempo light up my Tri’s and upper chest…with just 60 plus whatever % of the bar gets moved and 6 reps in and its ugly!
Hip Circle Medley 4x
superset
Landmine Front squat 4x12
Landmine Rev Lunge to knee up 3x7side
superset
BW split squat 3x8side
Single Leg calf raise 3x10sidex25
superset
Landmine Anti-Rotation 3x8side
Driveway work 5 rounds
sprint, cross over step, back peddle, bounding
33 min - I hope my doctor appreciates this because it sucked
Landmine squeeze press 3x10 ( 1,2,4 tempo)
superset
Band pronated did row 3x12 ( 1,2,4)
Band Supinated narrow row 3x10 ( 1,2,4)
superset
Band fly 3x7
Band side lateral 3x8side
superset
Single arm Tru Ext 3x8side
Band Kickback 2x10
supset
EZ Bar Curl 2x10x50
28 min… Looking forward to DL tomorrow in the gym
Deadlifting & Budweiser…
Semi Sumo Banded 7x255, 6x275, 4x295 +60 lb band
Suitcase Deads 4x6sidex115
Weighted Back Ext 70x8,8,10 80x8,8
Squat 1st time in 16 months with a bar on my back just seeing where my shoulder will tolerate my hands and bar position on my back…
One of those odd days where things went pretty well considering the 12pack I inhaled yesterday…see how the shoulder is come morning…I need to stretch it out and stretch my pec so I can get better positioning, but happy to just do it.
The 12 pack just added to your strength.
Crip- maybe I should try a 30 pack !!!
OHP 135 2x4, 3, 3x2
Chins 10,8,6,6,5. slowly coming back around, can’t do dead hang too much pressure on my shoulder
CGBP Paused 5x3x185 going to slowly add reps at this weight
Chest supported Row 3x8x45
DB shoulder press 2x12, 1x8 @40s
warm-up was face pulls superset with tricep rope pushdowns 3x10 ea
decent day
12 pack at your age. Jeez.
I feel really guilty inhaling gin and tonics.
You never know. 
Hip Circle Medley x4
superset
Landmine Squat 4x10x70
Landmine RDL 3x10
superset
Wall sits 45-60 sec
Landmine Rev Lunge 3x6side
superset
Single leg calf raise 3x10x25
Driveway work 5 rounds
sprint, crossover, backpedal, bounding
26 min near death experience…for whatever reason just struggled getting air…
you said I am not that old…I believed you!
I thought you had forgotten. Sorry, I did.
Landmine squeeze press 4x10 ( 1,2,4 tempo) x70
superset
Band row to shrug 4x8
Landmine Meadows row 3x8side
superset
Band kickbacks
Band single arm chest press 3x8side
superset
Band supinated row 3x12 ( 1,2,4 tempo)
Ez bar curl 3x8 ( 1,2,4)
superset
Landmine anti-rotations 3x8
I have the rest of the week off but am helping my son who is putting a ceiling in a 50x50 walk in freezer at my wife’s company…which means for the next 3 days my wife and her sister are my bosses…pray hard, pray often !!