7.16.24 Upper 1 (1/4)
Wtd Decline SU 4 x 8 - 40
WTD Pull Ups 3 x 5 +35
Hammer Row 3 x 10 - 70/e (Slower. Stretchier)
1a Pull Down 2 x 12 - 73
Hammer Inc Bench 3 x 10 - 55/each (Switch to flat)
‘Fancy’ Lat Raises 3 x 15 - 12.5 (Switch to cable)
OH EZ Tri Ext 3 x 15 - Started @ 70
Airdyne 60:60 x 7…Noticeably stronger
7.18.24 Lower 1 (1/4)
Hanging Knee Raises 5 x 10
Hip Bridge MC 3 x 10 - 115/side
RDL MC 3 x 10 - 90/side, ^12
Back Ext 3 x 12
Step Downs 2 x 12 - (3 step)
Hoist Curl 3 x 12 - 65 (switch)
Hammer Curls 2 x 12 - 35
Shrugs 3 x 12
TM x 15m @ 15%
7.20.24 Upper 2 (1/4)
Cable Crunch 5 x 12 - 73?
2A Cable PD 3 x 10 - 73?
Pause Inc DB Bench 3 x 8 - 70 ^
Std. Press 3 x 10 - 50 ^R
Hoist Row 3 x 10 - 130 ^R
Cable Fly 3 x 12
EZ OH Tri 3 x 12 ^R
Airdyne Sprints 20:70 x 8
7.22.24 Lower 2 (1/4)
Ab Coaster 5 x 12
TKE’s 4 x 15
Sled 3 x 270
KB Swings 3 x 15
Pause Std Leg Curl 3 x 12 - 70
2a Cable Curls 3 x 12
Forearm Curls 3 x 15
TM x 15m
7.23.24 Upper 1 (2/4)
Wtd Decline SU 5 x 8 - 35
WTD Pull Ups 3 x 5 - T+40
Hammer Row 3 x 12 - 70/e ^#
1a Pull Down 2 x 12 - 75^
Hammer Inc Bench 3 x 10 - 60/each
Cable Lat Raises 3 x 15 - 12.5
OH EZ Tri Ext 3 x 15
Airdyne 60:60 x 8
7.25.24 Lower 1 (2/4)
Hanging Knee Raises 5 x 11
Hip Bridge MC 3 x 8 - 120/side^10
DB RDL 3 x 10 - 100, ^12
Back Ext 3 x 14^15
Step Downs 3 x 12 - (4 step)
Cable Ecc Curl 3 x 12
Hammer Curls 2 x 12 - 40
Shrugs 3 x 12
TM x 15m @ 16%
7.27.24 Upper 2 (2/4)
Cable Crunch 5 x 12 - 77
2A Cable PD 3 x 12 - 73
Pause Inc DB Bench 3 x 8 - T80
Std. Press 3 x 12 - 50
Hoist Row 3 x 12 - 140
Cable Fly 3 x 12
EZ OH Tri 3 x 15
Airdyne Sprints 20:70 x 9
7.29.24 Lower 2 (2/4)
Ab Coaster 5 x 15 ^#
TKE’s 4 x 15
Sled 3 x 315
KB Swings 4 x 15
Pause Std Leg Curl 3 x 12 - 80
2a Cable Curls 3 x 12
Farmer Walks/Forearm Curls 3 x 15
TM x 15m
7.31.24 Upper 1 (3/4)
Wtd Decline SU 5 x 10 - 35
WTD Pull Ups 3 x 5 - T+50
Hammer Row 3 x 12 - 75/e ^r
1a Pull Down 2 x 12 - 77 ^#
Hammer Inc Bench 3 x 10 - 60/each
Cable Lat Raises 3 x 12 - 17
OH EZ Tri Ext 3 x 15
Airdyne 60:60 x 8 - X ran out of gas
8.1.24 Lower 1 (3/4)
Hanging Knee Raises 5 x 12
Hip Bridge MC 3 x 8 - 125/side^r
DB RDL 3 x 12 - 100, ^#
Back Ext 3 x 15
Step Downs 3 x 12 - (4 step)
Cable Ecc Curl 3 x 12
Hammer Curls 2 x 12 - 40
Shrugs 3 x 12
TM x 15m @ 16%
8.3.24 Upper 2 (3/4)
Cable Crunch 5 x 15 (3) - 77
2A Cable PD 3 x 12 - 77
Pause Inc DB Bench 3 x 8 - T85
Std. Press 3 x 10 - 55^r
Hoist Row 3 x 10 - 150^r
Cable Fly 3 x 12
EZ OH Tri 3 x 15
Airdyne Sprints 20:70 x 9
8.7.24 Lower 2 (3/4)
Exhausted.
Ab Coaster 5 x 12 +10# ^r
TKE’s 4 x 15
Sled 3 x 315
KB Swings 4 x 15
Pause Std Leg Curl 3 x 12 - 90
2a Cable Curls 3 x 12
Farmer Walks/Forearm Curls 3 x 15
TM x 15m
8.9.24 Upper 1 (4/4)
Wtd Decline SU 5 x 10 - 40
WTD Pull Ups 3 x 3 - T75
Hammer Row 3 x 12 - 80
1a Pull Down 2 x 12 - 80
Hammer Inc Bench 3 x 10 - 70/each
Cable Lat Raises 3 x 12 - 17
OH EZ Tri Ext 3 x 15
Airdyne 60:60 x 8
8.10.24 Lower 1 (4/4)
Hanging Knee Raises 5 x 12
Hip Bridge MC 3 x 8 - 130
DB RDL 3 x 12 - 100
Back Ext 3 x 15
Step Downs 3 x 12 - (4 step)
Cable Ecc Curl 3 x 12
Hammer Curls 2 x 12 - 45
Shrugs 3 x 12
TM x 15m @ 16%
8.12.24 Upper 2 (4/4)
Cable Crunch 5 x 15 - 77
2A Cable PD 3 x 12 - 80
Pause Inc DB Bench 3 x 8 - T85
Std. Press 3 x 12 - 55
Hoist Row 3 x 10 - 150
Cable Fly 3 x 12
EZ OH Tri 3 x 15
Airdyne Sprints 20:70 x 10
8.14.24 Lower 2 (4/4)
Ab Coaster 5 x 15
TKE’s 4 x 15
Sled 3 x 315
KB Swings 3 x 15
Pause Std Leg Curl 3 x 12 - 100
2a Cable Curls 3 x 12
Farmer Walks/Forearm Curls 3 x 15
TM x 15m
8.16.24 Upper 1 Int (1/4)
Dec Sit Ups 5 x 12 - 40
MB Throws 3 x 8/e
WTD Pull Ups 2 x 3 +60
Hammer Row 3 x 8 - 90^r
Pull Downs 2 x 10
DB Bench 3 x 10 - 75^#(8)
DB Lat Raises 3 x 12 - 15
Frenchies 3 x 12
Airdyne 60:60 + Push Ups x 6
8.18.24 Lower 1 Int (1/4)
Ab Wheel 5 x 10
Bent Leg GHR 3 x 8
Supermans 3 x 12^r
Drop Lunge 3 x 10 - 45 ^#(8)
Split Squat + 2 x 12
Leaning DB Curls 3 x 12 - 25
Hammer Curls 3 x 12 - 35
TM x 15m
8.19.24 Upper 2 INT (1/4)
Cable Crunch 5 x 12
Pull Downs 3 x 10
DB Row 3 x 10 - 90? ^#(8)
Standing 1A Press 3 x 6 - T75 ^#(7)
Inc DB Bench 3 x 8 @ 80% - 70 ^r
Side/Front DB Raises 3 x 8/8 - 25
Tricep Pushdowns 3 x 12
Airdyne Sprints 20/60 x 7
8.21.24 Lower 2 INT (1/4)
Hanging Knee Raises 5 x 10
MB Chops 3 x 8 - 10#
Sled Drag 3 x 305 ^#
RFESS+ 3 x 8 - BW
Good Mornings 3 x 10 - 70 ^#(8)
Glute MC 3 x 10 - 100/side
F. Lean Curls 3 x 12 - 20
DB High Pulls 3 x 12 - 50
8.23.24 Upper 1 INT (2/4)
Dec Sit Ups 5 x 12 - 45
WTD Pull Ups 2 x 3 +60
Hammer Row 3 x 9 - 90^r
1A LAT PD 2 x 10
DB Bench 3 x 10 - 85 (fail last set, back to 80)
DB Lat Raises 3 x 12 - 17.5
Tricep PD 3 x 12
Conditioning - not today, pretty tired.