After yesterdays workout I was pressed for time, had to get the gorillas walked and then head into Boston to watch my daughters fall scrimmage tourney at Harvard ( no she doesn’t go to Harvard that’s where the tourney is held) …Beautiful day…great to see her and spend a little time between scrimmages with her.
Sunday session
Trap Bar Deads 135x10 185x5, 225x4, 275x3, 305x2, 335x1, 365x1 245x13, 60 sec rest 245x8 I need to move this up 20 lbs I hadn’t done Trap bar in awhile so I was guessing where I needed to be at and was just a smidge low…
RDL 3x12x135 slow
Pull throughs 3x15x150
gorilla walk 1.6 miles
Today Rise 4:04
Bike 10 min 2.4miles
Tmill with 36lb vest 20 min
cable side laterals 5x15x15 with 45 sec rest between sets
face pulls with ext rotation 5x15x65 with 45 sec rest
Thanks OG, yes it did make sense, and yes, you are way tougher than me. The “Rise at 4:04” business proves that. The only way I am up at 4 is if work calls me.
[quote]corrmhona wrote:
Thanks OG, yes it did make sense, and yes, you are way tougher than me. The “Rise at 4:04” business proves that. The only way I am up at 4 is if work calls me.
What is your daughter playing? How did it go?
[/quote]
She plays lacrosse, she is freshman in college so a lot to learn about the game at this level. But they did well went 2-1 and you see could that they will have a decent squad and should do well…Very kind of you to ask.
[quote]NHLFTR wrote:
Great 50% session. After 13 reps I have no idea how you ground out 8 more a minute later. I can’t get more than 5 or 6.[/quote]
Alright, I shouldn’t do this, but I am going to let you in on a little secret…if you didn’t lift so much DAMN weight ( like 405 for 122,000 reps) you would find it a wee bit easier to do!!! see being weak has its advantages!! Honestly Steve, it shocked the crap out me and I paid dearly for it…I was beat up the rest of day …good thing all I had to do was sit around and that was a struggle!
Bike 8 min 2.39miles
foam, stretchy
band pullaparta 2x12
Bench 135x5, 155x4, 175x3, 215x2, 250x1, 225x10, 225x5 dropped a rep on my first rep set but seeing the work day I had yesterday and the lack of sleep last night I good with the 10 reps.
Chins dead hang 8,7,7,7,7
Incline single arm DB 12x55, 13x55, 11x55 this really challenges your sore
[quote]NHLFTR wrote:
Great 50% session. After 13 reps I have no idea how you ground out 8 more a minute later. I can’t get more than 5 or 6.[/quote]
Alright, I shouldn’t do this, but I am going to let you in on a little secret…if you didn’t lift so much DAMN weight ( like 405 for 122,000 reps) you would find it a wee bit easier to do!!! see being weak has its advantages!! Honestly Steve, it shocked the crap out me and I paid dearly for it…I was beat up the rest of day …good thing all I had to do was sit around and that was a struggle![/quote]
Rest of the day? Wow, you’ve got great recovery. Stuff like that can floor me for a week.
not in a good frame of mind to lift this AM…work frustrations, govt shutdown stopping payments and submission of invoices…about 60% of our revenue is defense, causing fractured sleep patterns, and an F it mood. and of course what day is it? Squat day, damn I must have pissed the Gods off
bike, 6 min
foam stretchy
Squats 135x5, 155x4, 175x3, 215x2, 250x1,1 ( I added an extra single because I didn’t like the 1st one ), 210x11, 60 sec rest 210x6 holy crap I didn’t know my heart could beat so hard…
Hip Thrusters 3x12x155 with 2 sec pause at the top
single leg ext 3x20x40 ea
Hammie curl 3x20x55
calf raise 3x15x85