Tuesday
Bench light stuff left arm not happy
Cardio 40 on, 20 off
3 Likes
Thursday
Deadlift 10x45, 105, 135 5x145, 155, 160, 160lb
Trap bar 3x10x125lb
Calf raises 3x12x125lb
Bent over row 3x10x85lb
Abs 3 rounds
Leg curl 3x15
3 Likes
Friday
OHP db light
Landmine ohp 3x10x25lb
Dip 3x6
Lat pull down 3x12x90lb
Rowing for time 125, 250, 500, 250, 125, 125m done in 10m28s
3 Likes
Saturday
Squat 10x45,85,95, 5x105,110,110lb
Landmine squat 3x10x25lb
Leg press 3x12x160lb
Pull up 3x6
Abs
3 Likes
Monday
Shoulder feeling better but keeping it easy.
Bench 3x10x45lb
Squeeze press 3x10x25lb db
Up right row 3x10x20lb db
Skull crusher 3x10x25lb
Rowing 10 cycle 40s on/20s off for 1664m
2 Likes
Tuesday
Deadlift 10x45,115,145lb, 5x155,160,160lb, 4x165lb
Trap bar 3x10x125lb
Calf raises 3x12x125lb
Bent over row 3x10x85lb
Leg curl 3x15
Abs
2 Likes
Wednesday
OHP 10x15lb db 3x8x20lb db
Landmine sumo deadlift 3x10x50lb
Landmine OHP 3x12x25lb
Dip 3x6
Lat pull down 3x12x100lb
3 Likes
Friday
Physio day.
So rotator cuff issues.
Got some shoulder rehab stuff but it is not so bad.
And I got call an athlete just because I can do the rehab exercises correctly with minimal instructions.
3 Likes
Saturday
Squat 10x45, 85, 95lb, 5x105lb, 3x5x110lb
Landmine squat 3x10x25lb
Leg press 3x12x160lb
Pull up 3x6
All of the shoulder rehab stuff between sets.
3 Likes
Sunday
Bench 5x10x45lb
Squeeze press 3x10x25lb db
Up right row 3x10x20lb db
Skull crusher 3x10x25lb
Landmine row 3x10x50lb
Cardio 125, 250, 500, 250, 125, 125, 125, 125m for time
3 Likes
Monday
Deadlift 10x45, 115, 145lb 5x155, 160, 160, 165lb
Trap bar 3x10x115lb
Calf raises 3x12x115lb
Bent over row 3x8x95lb
Leg curls 3x10
Nice find from the bf.
2 Likes
Tuesday
OHP 10x15lb db, 3x8x20lb db
Landmine OHP 3x10x30lb
V row 3x10x100lb
Dip 3x6
SA landmine row 3x10x20lb
Lat pull down 3x12x100lb
Landmine sumo dead 3x10x70lb
Shoulder rehab
2 Likes
Wednesday
Squat 10x45, 85, 95lb, 5x105, 110, 110, 115lb
Landmine squat 3x10x30lb
Leg press 3x12x160lb
Pull up 3x6
2 Likes
Saturday
Bench 5x10x45lb
Squeeze press 3x10x25lb db
Up right row 3x10x20lb db
Landmine row 3x10x50lb
Skull crusher 3x10x25lb
Landmine sumo squat 3x10x75lb
3 Likes
Sunday
Deadlift 10x45, 115, 145, 5x155, 160, 160, 165lb
Trap bar 3x10x135lb
Calf raises 3x15x125lb
Row 3x8x95lb
Leg curl 3x10
Dead hang
4 Likes
Monday
OHP 10x15lb db, 3x8x20lb db
Landmine OHP 3x10x30lb
Dip 3x6
Lat pull down 3x12x100lb
Step up 3x8x30lb per leg
Shoulder stuff
2 Likes
Tuesday
Squat 10x45, 85, 95, 5x105, 110, 110, 115lb
Landmine squat 3x10x30lb
Leg press 3x12x160lb
Pull up 3x6
Landmine row 3x8x55lb
2 Likes
Thursday
Bench 5x10x45lb
Squeeze press 3x10x25lb db
Pull over 3x10x25lb
Skull crusher 3x10x25lb
Up right row 3x12x20lb db
Step up 3x10x30lb per leg
Rower 30 on 30 off for 8 round and 1000m
One of my Marans has decided to go broody, so I gave her 4 eggs. We should have chicks just before x mas and the super cold. But those will also be our first group of farm raise chicken for the freezer.
2 Likes
Friday
Deadlift 10x45, 115, 145, 5x155, 160, 160, 165, 3x170lb
Trap bar 3x10x135lb
Calf raises 3x15x125lb
Row 3x8x95lb
Leg curl 3x15
2 Likes
Saturday
OHP 10x15, 3x8x20lb db
Landmine OHP 3x10x30lb
Dip 8,7,6
Lat pull down 3x12x100lb
RDL 3x10x50lb
2 Likes