1-10 Legs
Swing x 25
Step Up x 12 each
Seated Calf x 25
4 rounds, 45 seconds rest
Belt Squat x 10, 6 sets ramping up
Standing Abs x 1 Minute
Lunge x 1 Minute each
All the sensations of a tough workout.
3 Likes
1-11 Push Deload
Incline DB Press, Neutral Grip x 25
Slightly Wide Pulldown x 25
Crossbody Tricep x 25
4 rounds, 30 seconds rest
Fly x 1 minute
Rest 45 sec
Fly x 1 minute
Rest 45 sec
Hands Elevated Wide Pushups x 1 minute
Whoa. Looked like Private Leonard Lawrence by the end.
1 Like
1-12 Weigh In
219.2
Rejoice!
3 Likes
Big Flats!
1 Like
Mostly pecs and biceps.
3 Likes
Are there any other muscles worth growing?!
1 Like
Outer pecs!
2 Likes
1-13 Deload Pull
Incline Row, twist from overhand to neutral x 25
Seated Leg Curl x 25
Pull Thru x 25
4 rounds, 30 seconds rest
Incline Kelso Shrug x 1 minute
Rest 45 seconds
Seated Row x 1 minute
Rest 45 seconds
Two times
Traps are lacto.
1 Like
1-14 Shoulders
Rear DB Raise x 11
Face Pull x 11
Poliquin Rotation x 10
3 rounds
1-15 Arms
DB Floor Press x 25
Reverse Grip Spider Curl x 25
Overhead Tri Extension x 25
4 rounds, 30 seconds rest
Kickback x 1 minute
Rest 45 seconds
DB Curl, twist from neutral to palm up x 1 minute
Rest 45 seconds
Pushdown x 1 minute
Twice around
STILL over an hour till kickoff.
1 Like
1-16 Deload Legs
Swing x 25
Step Up x 12
Seated Calf x 25
4 rounds, 30 seconds rest
Pulldown Abs x 1 minute
45 seconds rest
Lunge x 1 minute each leg
45 seconds rest
Twice around
Deloaded.
2 Likes
1-19 Weigh In
Legit.
I took a couple John Meadows tips from Dave McBig’s training log (rice carbs + whey pre workout and carbs + EAAs intra-workout).
The timing has for sure helped with hunger and energy during the day. And the last two pounds of BW has come on easily.
1 Like
1-19 Push
Bar Tricep Pushup x 25
Chest Supported Neutral Row x 25
Chest Supported Kickback x 25
4 rounds
Close Grip Floor Press x 10 x 4 sets going up
Floor Fly, 3-3 tempo x 10
Side Lying Tricep Extension, 3-3 tempo x 10
x 2 pairs
Timed sets are out, controlled tempos are in. Focus of Push day is off the pecs and onto the tris. Switch up felt good on cranky shoulder.
Plastic barbell didn’t freeze my hands. Nice.
2 Likes
1-20 Pull
Swing x 25
Pullover x 25
Reverse Lunge x 12
4 rounds
Deadlift x 8 x 5 sets working up
Wide Elbow Row, 3-3 tempo x 10
Pull Thru, 3-3 tempo x 10
2 pairs
In my world “deadlifts” are off blocks.
This month the program emphasizes ass-hams on deadlift day instead of upper back. Protect Ya Neck! Go easy on the traps every once in awhile. Smat.
3 Likes
1-21 Shoulders
Laying Int/Ext Shoulder Rotation x 10
Chest Supported DB Face Pull x 10
Band Side Delt Raise x 10
DB Front Raise x 10
4 times, all 3-3 tempo
Nice little pump day, fully in the house.
1 Like
1-22 Arms
Moderate Grip Floor Press x 25
Tate Press x 25
Hammer Curl x 25
4 rounds
Incline Curl x 10
DB Extension x 11
Pushdown x 10
x 2, all 3-3 tempo
A couple easy sets with easy gripper.
1 Like
1-23 Legs
Sideways Lunge x 12
Seated Ham Curl x 25
Ab Rollout x 10
4 rounds
Belt Squats x 8 x 5 sets working up
Kneeling Pulldown Abs x 10
Ass Blaster x 10
x3 abs and 2 glutes,3-3 tempo
Glutes already feeling it.
2 Likes
1-25 Push
Close Pushup on Chair x 25
Chest Supported Row, pronated to neutral grip x 25
Chest Supported Tricep Kickback x 25
4 rounds, 1 minute rest
Close-ish Floor Press, 3-3 tempo x 8 x 4 sets
Floor Fly, 3-1-3 tempo x 10
Side Lying Tricep Extension, 3-1-3 x 10
2 pairs
Going slow on the floor press was surprisingly tough. My first 3 sets went backwards in weight.
2 Likes
1-26 Pull
Swing x 25
Pullover x 25
Reverse Lunge x 12
4 rounds, 1 minute rest
Deadlift from Blocks, 3-3 tempo x 8 x 5 sets working up
DB Row, 3-1-3 tempo x 10
Band Pull Thru, 3-1-3 tempo x 10
2 pairs, 90 seconds between pairs
Pretty good.
2 Likes
1-29 Shoulders
Laying Int/Ex Shoulder Rotation x 11
Seated Shrug x 12
Bent Over Facepull with DBs x 12
Band Side Raise x 11
DB Front Raise x 12
All 3-1-3 tempo, 3 rounds
Good one.
1 Like
1-30 Arms
Close Floor Press x 25
Tate Press x 25
Hammer Curl x 25
4 rounds, 1 minute rest
Incline Curl x 10
DB Tri Extension x 10
Band Pushdown x 10
All 3-1-3 tempo, twice around
CoC Grippers
Fast close, slow open x 3 sets with easy grippers
I’m starting to begin to have fun messing with the grippers.
2 Likes