Deadlifts
Bar 2x10
135x10
225x5
Good mornings with the bar 2x10
Did some light stretching and mobility work.
305X3
350X3
390X3
500x1 PR I felt really good and decided I’d go for it.
Back is a little rounded I gotta work on that but it felt good to pull 500
.
Squats
Bar 2x10
135x10
185x5
225x5
260x5
290x3
325x3
Back Raises BW 3X10
Leg curls 25x15
50 x12
50x8
Leg extensions
45x12
90x12
90x12
Hill sprints
5x took about 30 seconds to run up then I walked back down. I hate running but right now its necessary.
Bench
Bar 2x10
135x10
155x5
185x5
210x5 1 second pause each rep
240x3
265x4
Dips
BW 2x12
25lbs 3x12
Press 5x10 @ 65lbs
Spoto press 185 3x3 with a 5 second pause each rep
Deadlifts
135x10
185x5
225x5
275x5
325x5
370x3
410x3
Back raises BW 3x20
standing cable crunched 70lbs 4 sets of a bunch I don’t really count on these I just try to get a lot of reps.
DB Rows
50x10
100 3x10
Seated cable rows
90x10
180 3x5
BB Shrugs 225 3x12
Over head press
bar x 10
65x10
75x10
95x5
120x5
130x5
140x6
Prowler pushes
30ft 10 pushes with 90lbs
Standing cable crunches 1x50
DELOAD SQUATS 1/20
145X5
175X5
205X5
Prowler sprints
90lbs 40ft 8 x
Not really anything interesting to post
Bench deload
120x5
145x5
170x5
Dips 5x10 BW
chins 3x8
press 55 5x10
Deadlifts deload
Bar x10
135 3x5
185x5
225x5
265x5
BB shrugs 225 3x12
DB rows
40x10
70x10
80x10
1X15 I don’t know what its called but its almost like a mini farmer carry bar I put 2 25lb plates on each side.
Hope you delivered the milk on those carries
[quote]Jlabs wrote:
Hope you delivered the milk on those carries[/quote]
I just did a set of rows with them I only have one I just didn’t know what kind of bar or what It was called
This is what it was I only have one and it weighs 12lbs , I was really hoping it weighed atleast 20
Still not a bad piece to have though. I use some old cement weider weights at home. I have no idea how much they weigh from years of sitting in basements and decaying. Good for hi rep work which I think I should start doing more often, getting stiff from 531.
Yeah it is and saves on having to get dumbbells
Squats
Bar x12
Bar x10
95x5
135x5
155x5
185x5
225x5
275x2
Did some FSL
300X5
270X5
240X12
240X8
240X8
Good mornings
Bar x12
95 3x10
Calf raises didn’t really count I just did a bunch of reps and sets with 135, 185, and 225
In because I love the boondock saints
[quote]chobbs wrote:
In because I love the boondock saints[/quote]
Awesome thanks
Bench day
Bar 2x10
95x10
135x10
155x5
185x5
205x5
FSL
245x8
215x5
190x15
190x10
190x7 didn’t rest as much in between the previous set.
Dips BW 3X15
Close grip
135 3x8
seated cable pulls 50 3x15