Foam
Push-ups 16,15,14,13,12,11,10,9,8,7,6,5
Crunch 22, 21,20,19,18,17,16,15,14,13, 12,11
superstted…
too lazy to go to the gym today,no work for me today so hanging with gorillas
T mill foam stretchy
Trap Bar 2x5x145, 5x195, 4x235, 3x285, 3x325, 345, 365, 5x3x325
Hip Thrust 5x8x22, 5x295
abductor machine 2x15x70, 13x70, 12x70
pulldown 2x25x60, 2x15x60 stretching the shoulder
Peace
That’s a lot of deadlift reps with some real weight. Nice work!
Thanks Dave, the bar was moving slow but it kept moving…
Tmill 25 min 1.38 miles 10 degree incline 36lb vest
stat Bike 10 min 3.08 mi vest
half kneeling landmine press 2x10x25, 2x10x35, 2x10x45, 2x10x55
Machine preacher 12x50, 10x60, 8x60
single arm cable row 3x12x60 side
push up 16,15,12
kettlebell farmers walk 2x100 paces x 50’s
nice gas and go session…
Peace
Tmill foam dynamic mobility
reverse lunge 6x20, 6x30 ,6x40 side
deficit rev lunge 6x30, 6x6x40 side
these were db weight per side
snatch grip dl ( no straps) 2x6x135 with a shrug, 185x5, 205x3, 225x3, 4x3x235
supersetted with back ext 5x10x25db
HS back hip ext 15x50, 15x70, 3x15x80
HS seated row 3x20x50 stretching shoulder and getting some blood into the joint…
Peace
Stat Bike 45min 13.91mi
Pallof press 5x3x40lbs with 10sec hold ea rep
swiss ball crunch 25, 3x20, 17
Peace
tmill, foam, mob
dl 2x5x135, 5x185, 5x225, 4x275, 5x2x315 I called it my lower back was very cranky
glute bridges 5x225, 8x185, 3x5x235
leg press 2x15x185, 15x275, 15x315, 6x405
crunches 15,15,15, 12
v grip pulldowns 2x20x40, 1x15x40 just stretching the shoulder a tad
off to get my eyeballs examined
Peace
I know the cranky back. Good call. Great, consistent work all around in here OG.
Doing glute bridges with a cranky back had to be fun.
Thanks Jack
GV - surprisingly the bridges actually made it feel better…go figure?
Stat Bike 21min 5.99mi
foam, mob
Half kneeling Landmine Press sets of 10 at 35, 45, 55, 60, and a set of 8 at 70
Paused BP 135x5m 185x4m 2x2x225
HS seated Low 20x90, 3x10x140
Barbell curl 20,20, 25
Pushdown 2x20x80
Incline Tates 3x12x30s
Peace
Sometimes that kind of activation is exactly what we need, that’s what happens with me. Such as doing squats has helped to get rid of the pain in my recently pulled hamstring which happened doing a heavy squat.
GV - no doubt!
Tmill 10 degree incline 15 min .75mi
foam, mob
Hack 135x10, 225x6, 275x4, 315x3, 335x3, 225x6,5,5 135x10
Hip thrusters 225x9, 315x7, 225x7,6 5
back ext 12,12,12,11,10 +25lbs
HS hip/back ext 50x115, 70x15, 80x15, 12
Peace
Reps with 315 on hip thrusts is stout.
Nice hip work OG.
Hack squats- you are old school OG. I used to suck at those as much as I suck at conventional squats if that’s possible.
[quote]Oldman Powers wrote:
Reps with 315 on hip thrusts is stout.
Nice hip work OG.[/quote]
yeah chicks dig it!!! hahaha thanks brother.
[quote]DBasler wrote:
Hack squats- you are old school OG. I used to suck at those as much as I suck at conventional squats if that’s possible. [/quote]
Hahaha I know the feeling! thanks for stopping in
Stat Bike w/vest 20 min 5.42mi
Tmill w,vest 10 min .5mi
swiss ball crunch w/vest 4x15
pallof press 3x3x40 with 15 sec hold
3 1min planks w/vest
leg press 3x20x135 just getting blood in the sticks after hacks beat me up yesterday
Peace
tmill, foam, mob
incline DB 20,30,40,50,55 x8 60x6, 65x5,6,6 side these were done single arm with one DB so you really have to brace to stop rotation
HS seated row 16x90, 3x10x140, 12x90
supinated pulldown 3x15x70
push-up 3x12
vbar tri push down 3x20x80
BBcurl 2x25x45, 20x45
kettlebell farmers carry 5x100paces by 45’s
1.6mi gorilla walk
Peace
Tmill, foam, mob
deficit rev DB lunge 25s,35s, x6 side 45s 4x6 side
snatch grip DL 2x5x135, 185x3, 4x3x225, 245,265
back ext 5x10
HS back/hip ext 3x15x70
BB hip thrust 2x10x135, 2x8x205, 6x225
Peace
Stat Bike 27 min, 7.08 mi with 36lb vest
leg press 5x20x135 just pumping up the tires
crunches 12x15
farmers walk 2x75pacesx50s 3x75pacesx60s
nice gas and go workout…
Peace