4/25/2020 - Cycle 10, Pull 1
Pendlay Row
155x4x5, 155x12
WG Pull-up
11, 11, 10
-with-
Rear Delt Lateral + Orange Band
10x3x20
Swiss Bar Curl
55x90 (25,25,10,10,10,10), 75x10
1 Like
4/26/2020 - Cycle 10, Legs 1
Box Squat
165x4x5, 165x20
Good Morning
115x3x12
-with-
Calf Raises
115x3x30
Copenhagen Side Planks
2x each side
Side Plank Leg Lifts
2x each side
Paused Strict Knee Ups
2x10
2 mile brisk walk outside
—————
Close to parallel with the added plates under my feet. Just feeling things out. Good overall. Going to start adding weight.
3 Likes
4/27/2020 - Conditioning
100M x 10 interval hill sprints
Walk
3 miles total
Side cross shuffles
2x
Side shuffles
2x
Will go back out for 2 miles walk tonight with family
2 Likes
4/28/2020 - Cycle 10, Push 2
Axle OHP
115x4x5, 115x11
Weighted Feet Elevated Ring Push-up
30x10, 10, 7
-with-
SA Y Raises + Orange Band
12.5x3x15
Decline Swiss Bar Ext + Purple Band Pressdown
70x3x10 + 10
——————
2 more reps on OHP than last week. Will bump up to 125 next time.
2 Likes
Love the hill sprints. That and a sled are my two favorite things to do for conditioning. Mostly because they don’t seem to hurt or injure anything when I do them, and I can get a lot out of them. 
2 Likes
Seconded. Hill sprints are the GOAT for conditioning work.
2 Likes
Hill sprints are the devil 
1 Like
[quote=“IronOne, post:204, topic:263538”]
100M x 10 interval hill sprints
Side cross shuffles 2x [/quote]
Man 100M is a long hill sprint, lol. I obviously don’t know your incline but mine are only 30m as the crow flies. Nice work. Also digging the agility work
1 Like
@TX_iron
@simo74
@oldbeancam
@Evolv
Here’s a pic of the 100M run. Starts out gradual and really cranks up the incline the last half.
To this day, it’s the best conditioning and fat loss tool I’ve found for time invested. If I go hard though, say 80%+, I seriously have to devote recovery. When I’m sandwiched in between lifting days, I’ll do 60-80%ers and still get a great effect. Wonderful tool.
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4/30/2020 - Cycle 10, Pull 2
Weighted Chin
31x4x5, 31x8
Meadows KB Row
62x3x12
-with-
Bent KB Rear Delt
26x3x15
KB Curls
26x4x10
KB CG Curl (both arms)
44x2x10
7 Likes
Looks beautiful mate and perfect for hill runs.
1 Like
I used to run paved hills, but once I found this beautiful unkept grassy one by my house, I knew it was the way. Especially after it rains.
2 Likes
Shoeless right?! 
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5/1/2020 - Cycle 10, Legs 2
RDL
185x4x5, 185x15
Weight Vest RFESS
50x3x12
-with-
Weight Vest Single Leg Calf Raise + Calf Raise
50x3x12 + 12
Paused Ab Wheel Wheel, Copenhagen Planks, Side Plank Leg Lifts
2x
2 Likes
5/2/2020 - Cycle 11, Push 1
Paused Axle Bench
175x4x5, 175x10 - same reps as last cycle, 10 more pounds
Incline DB Press
60x11, 9, 7
-with-
KB SA Lateral
18x5x12
OH Red Band Ext + 8lb DB
25, 12, 12 (more resistance each set)
Purple Band Pressdown (10s rest)
5x10
8x100M Hill Runs - total 2 miles with walking
1 Like
5/3/2020 - Cycle 11, Pull 1
Pendlay Row
165x4x5, 165x10
WG Pull-up
12, 10, 9
-with-
Orange Band DB Bent Rear Delt Raise
15x3x20
Axle Curl
65x5x10
20 min incline treadmill walk
That’s 4 workouts in 5 days! Tomorrow off then legs. Feeling good. Hip at its best in a long time.
3 Likes
That sounds awful!
1 Like
5/5/2020 - Cycle 11, Legs 1
Box Squat
185x4x5, 185x15
Good Morning
125x3x8
-with-
Calf Raise
25x3x20
Plank Series
2x
2 Likes
Easy, killer. 
1 Like
Still putting great work in mate!
1 Like
5/7/2020 - Cycle 11, Push 2
Axle OHP
125x5x5
Weight Vest Feet Up Ring Push-up
30x10, 10, 9
-with-
Orange Band SA Y Raises
15x3x15
Band Pressdowns
Was in a rush today, short rest in between sets. Affected OHP, but got all my reps. In a mild cut, want to sharpen up some. Not far to go.
1 Like
I find myself living between eating like crap and undoing the damage. The bad stuff happens on days off and I recover on work days. I guess this is my maintenance.
2 Likes