Crippler just trying to keep you and Biker entertained! and I believe the word you were looking for is “stolen”…I’m more of a thief than an inventor!..The title is courtesy of Biker…
Incline Tmill 8 min
Jump rope 10 min total time…better than Wed but still pathetic…
Plate Circus 35lb plate 3x
OH squats 8
Swings 8
Rows 8
OHP 8
Rev lunge with twist 4 side
low to high chops 6 side
hammer curl 8
2 minutes between Circus
added
Seated plate front plate raise 2x8, pec dec 2x12
need to drop to 25lb until I get better at this one…it was ragged in Circus 2 and 3
Thanks for the entertainment then. It is appreciated.
warmup- OH squat barx7, 2x65x7
Trap Bar 3x275, 3x305, 10x350 (RPE 8) , 1x380
weighted back ext 3x10x75
Farmers DB walk 3x60pacesx60s with 10 sec hold at the end of each
RDL 3x10x135
Fat Bar Paused CGBP 3x205, 225, 240 2x250, 1x260
Incline DB curl 3x8
Cable curl 3x7
Incline BP 5x135, 5x180, 9x205 RPE8.5 (rep PR+1) 2x2x225 1x235 The 9 sapped my energy
Sup BB Rows 5x135,155,165,175
DB double paused laterals ( with massive 12 lbders) 3x8
Cable laterals 2x10
Cable front raise 2x12
Face Pulls 10x70,80,90
Good Incline BP work. You’re the exact kind of guy who’d benefit from a “Robbie”.
Agreed. Really nice inclines. My shoulders hurt thinking about it.
Inclines are looking strong. And I see youre getting your shoulders all swole.
The more experienced (and usually stronger) the lifter, the less weight used on ‘da laterals. Just sayin’. Damn, you got some serious pressing strength for an old man…
Thanks Biker and Crippler…shoulders feel good so “pressing” forward
Steve- I’m going for the 60 and sexy look !
PG- thanks brother, just trying to be one of the boyz
warm-up Snatch grip DL doubles EMOM 5 x225
Low Bar 3x175, 3x205, 12x225 (RPE 7) a little extra paused 2x1x250, 1x260
BSS 3x7sidex35s
supersetted with
straight arm pulldowns 3x10
Leg press 1ppsx22, 2ppsx17, 3ppsx12, 4ppsx7
rope hammer curls 10x70,80 8x90 with count hold at the top of each rep
Incline tmill 5 min warm up
Jump rope 8 min ( not continuous that’s for sure)
Stat Bike Intervals 6 ( 20 sec sprint , 40 sec cruise)
Circus 3x
Side plank 30sec side
Facepulls 8
Half kneeling cable chops 8 side
BPA’s 10
Pallof Up/downs 6 side
RKC Planks 2x 15 seconds
Suitcase carry 50lb DB 80 paces each hand
Jump rope was awful today my brain lacks coordination skills at 4:30AM…but it does make you work!
Warmup Pullups EMOM 4x4
OHP 5x120, 5x135, 7x155 (rpe9.5) A bit off today but not horrific
Vbar pulldowns with 3 count hold 8x90,100, 110, 6x120, 5x140
supersetted with
Fat Bar CGBP paused 3x205, 5x225, 3x245, 1x255, 260
Tall Kneeling Neutral grip cable OHP 10x90,100, 9x110
supersetted with
Wide neutral grip chins 3x5
Incline Tmill 15min
Stat Bike Intervals 8 ( 20 sec sprint, 40 sec cruise)
Plate Circus 25lb plate 3x
squats 8
Swings 8
Rows 8
OHP 8
Rev lunge with twist 4 side
low to high chops 6 side
hammer curl 8
Must be your preworkout for snow shoveling season?
Curse you !! hahaha…I did put my driveway markers up last weekend…
Driveway markers? Gosh. We lament about invariably using a/c at Christmas here!
Got my firewood ready, need to start the generator to make sure it does, got to get gas for it as well…then I’m ready
Trap Bar DL 5x275, 5x300, 12x325
CGBP Paused 3x185, 225, 2X245, 1X255
Weighted Back Ext 10x75, 2x10x85
Incline Curls 10x30s, 8x35s, 6x35s
Cable Curls 3x7
With the trap bar 12 @ 325 DL, there’s less chance of snow shoveling heart attack.
Thinking of you :)…Rocky Mountain National Park. As I recall, they’re 20’ tall.