Thursday Morning
200KB Swings
100 BB Rows
Evening
DL
10x135
10x135
10x225
6x295
3x345
3x345
3x345
10x295
Rows
2x6x225
Ring Pull Ups
10
1 Like
Friday evening
1 mile jog
Squats
Worked up to:
3x8x225
Squats felt good. They were @MarkKO style. Narrow stance, feet out, knees tracking angle of feet.
Now… I’m pretty toasty. Had a few drinks. I got a bottle of Toki from a friend for Christmas. The bottle is going to good use.
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Cool. Remember, narrow to you is probably more of a medium stance, which tends to be the sweet spot for a lot of people.
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Morning
Mile faster jog
Afternoon
Axle Conv. Deads
10x135
10x135
10x225
10x295
2x315 - Paused
5x315
Axle Rows
50
Pull ups
50
2 Likes
Monday Night
Axle Incline Bench
10x135
10x155
3x5x175
3x3x185
Lat Pullovers
3x12
Incline KB Press
3x12
Wow… forgot to log.
Let’s just start with yesterday.
Front squat
3x8x135
3x3x185
Sumo DL
3x5x315
Incline Bench
3x5x185
1 mile jog.
Monday
Incline Bench
3x5x185
Tuesday Night
Conv. DL
10x135
10x135
10x225
10x275
2x2x345
Pull-ups
25
KB Row
AMRAP
Bought an Ohio Bar. Looking forward to deadlifting with a bar that has whip.
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Merry Christmas dchris
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Merry Christmas, Dukey.
Thanks to the wife and fam, I got some sweet Christmas presents. Including a cable pulley I’m gonna rig up, a stair master, and a few other gym things.
Im feeling fat and fluffy after the last few days. I’ve gone cold turkey today and going to go lower carb today and hit the gym hard. Tomorrow, I’ll ease into the diet.
Morning Workout
Sumo Deadlifts
10x135
10x225
6x275
5x345
5x365 - probably a rep PR
3x365 - Current best.
3x275 -
Rows
3x12
Pull-ups
20
Probably gonna hit the stair master for 10-15 minutes later.
I’m curious. What’s a sure deadlift?
1 Like
That’s auto correct for ‘sumo’ haha
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Ducking auto-correct
2 Likes
Morning Workout
10 Minutes on Stair Master
20 Hang Cleans
20 Pull-up
60 sec OH hold with 135lbs
Looking back at my August post, when I started training seriously again… I hit 385x3 on DL yesterday, so 405 should be there easy. Squat, is a bit off. I’ve changed my stance bringing my feet closer, so working through that. OHP has gone from 135 for 1 to 135 for 10. I’ll go for AMRAP at 155 to see how it’s improved. I’ll also try and hit hang-cleans more. I have a feeling I can hit 225 if I squat into it.
3 Likes
Yesterday’s Food:
Breakfast
Protein Shake - Consisting of: 1 TB Peanut Butter, 1TB Coconut Oil, 1 Scoop Protein, Almond Milk
Late Breakfast
1/3lb of Ham
Lunch
Half a Summer Sausage
Dinner
1.5 lbs of steak and 3 cups of green beans
Morning Workout:
10 Minutes Stairmaster
Clean and Press
2x3x135
1x155
1x175
1x185 - Easy
1x3x175
Ring Pullups
12
2 Likes
Thursday Night
Cleans
5x135
5x135
3x155
2x175
1x185
1x205
1x205
1x205 - video below
Push Press
5x135
5x155
2x175
1x185 - 2nd clip below
0x205 - damn, was probably too tired from earlier workout 3rd clip below.
KB Push Press
2xAMRAP
OH Plate Raises
2x20
Ring Pull-Ups
20
Morning Workout
7 Minute Stair Master - freaking annoying squeak got louder and was afraid I was gonna wake up the wife. So jumped off to WD40.
Front Squats
3x7x135
Hanging Leg raises - 20
2 Likes
Saturday Morning
Squats
10x135
10x135
2x5x325
4x3x275
20x135
Stair Master Sprints on hardest setting
3x30secs w/30 secs break.
1 Like
5 Likes
Wednesday Morning
10 Minutes of Stair Master
Incline Bench
10x135
10x135
10x155
10x155
10x175
10x135
Pull ups
10
1 Like