Friday Dec18
Deload & Experimenting!
Bench:looking for one rep max!
barx10
95x5
135x5
185x3
225x2
250x1
265x0 - failed , got up but just before halfway spotter had to help!
Bodyweight Inverted Row:2xmax
first set - 13 reps
second set- 7 reps
Barbell Pushups:
20,19,18 - 3 sets
Rest Pause Incline DB Curls:
30lbs x12,5,3 - 20 reps
Bezercher Barbell Complex:50lbs barbell
Zercher Squats
Zercher Reverse Lunges
Curl to Press
Rdl’s
Bent-Row
- 2 Rounds - First round 10 reps each, Second round 9 reps each
Bodyweight Complex:
A) Mountain Climbers x 30
B) Push-ups x 20
C) Groiners x 10
D) Burpees x 5
- 1 round only
Im dead, almost puke when i got home about 20minutes after the workout, shaking, those complexes are evil!..The complexes were taken from Defranco ebook built like a badass!