Thurs/12/4
Floor press:
speed sets- 6x3
3@ 185, 205; 2x5@ 185
Close grip: 3x12@ 135
Hammer Inc. machine: 3x12
1 arm DB rows: 8’s @ 80, 100, 110, 115
DB curls + overhead tri’s: 2x12+12/ 24+24 rep drop set of each to finish.
4 Likes
Mon/12/8
Box SQ: Many x3 up to 345/ 3x3@ 315.
DB Rdl’s: 4x12
Leg press machine: 4x12
3 Likes
Tues/12/9
Decline crunch + pullaparts: 3x15+25
Calf machine + pullaparts: 4x15+25
Hammer row: 2x15/ 3x10
DB curl + press: 3x15+15/ 1x30+30, 10 of each, back and forth.
4 Likes
Past Sat & Sun= working on bathroom floor, baseboard/trim, cabinet painting ect…inside closet too..lots of kneeling, sitting, crawling around.. tedious but only a little left..
Mon/12/15
Deads:
3x4
3x2
8x1@ 315, EMOM
8x1@ 315, every 30 sec.
Pendlay rows: 5x5@ 185
Cable pulldowns: 3x15
4 Likes
Tues/16th
Cable Tri’s + Abs: 3x15+15
Low Inc. DB’s: 2x12/ 5x8/ 8+6+6 rest/pause set to finish.
High Inc. DB’s: 2x25
Cable pulldowns + pushdowns: 4x8+8
4 Likes
Thurs/12/18
Went right to the power racks…
Rack pulls:
6x6@ 225
3@ 315, 365, 405, 455, 500 (straps on 400+= wanted to push the weight a bit).
Bent rows: 2x15
DB Rdl’s: same
Pulldowns: 2x15
DB curls: same
4 Likes
Fri/12/19
Pulldowns + pushdowns: 4x10+10
Low Inc. DB’s: 6x8/ 8+4+4, rest/pause finish.
Cable pushdowns: 4x15
DB laterals + press: 2x15+15
DB press + curls: 2x10+10
Some band stuff mixed in..
4 Likes
Happy Birthday!
Merry Christmas!!
Thanks guys. Merry C-Mas to you.
1 Like
Apple cinnamon pie filling, Half&half + milk, extra spices and pinch of salt, Vanilla protein power= Tasty as heck 
3 Likes
Working and home projects over Christmas ect. (with my girl OOT).
Sat/12/27
Pulldowns + pushdowns: 4x10+10, band stuff mixed in.
Cable flys: 4x15, band stuff.
DB curls + press: 4x10+10
3 Likes
Tues/12/20
Deficit pulls + rows; 3x4+4
Deficit pull: 4x4/ 4x2 to 365.
Rdl’s: 2x6
Pulldowns + Tri’s: 5x8+8
DB curls + press: 3x10+10
Crashed out a bit after- went to bed feeling cruddy…fighting it off today.
4 Likes
Shitty head cold/ flu-ish from last week, for the weekend..and till today 
No training until..??
1 Like
get well soon
Thxs.. such a drag.
I’m 8 weeks out from Puerto Vallarta, so I’d like to get some ‘beach training’ in 
2 Likes
Get well! Be ready for the trip to Mexico.
Bam! Warm weather too.
Yup..I’m almost there.
One more day off (training) then back to it. This head/chest illness really knocked out my conditioning, in just about 10 days I’ve really felt a difference.
Back to it then.
2 Likes