F1. Face Pulls - 15 reps
3 @ 65
F2. Side Lateral’s - 8 reps
3 @ 40’s
G. Prone Plank - 2 x 1 min
Great session - really enjoyable.
My shoulder/chest area was still a little tender from the BW blitz - something I’ll have to take note of during the heavier phases. Thankfully it didn’t deter me - form is improving, control esp. It’s amazing when you’re not feeling 100% that you can shrug it off and have a really good day.
Will do the side planks later on in the week, my shoulder’s were being annoying.
Well it’s my birthday today - I felt miserable this morning.
But I have to push that negative stuff out… thankfully it went away the moment I started training.
A. FS - 3 reps
1 @ 247
1 @ 297
B. Exp. FS - 10 x 3 reps
@ 204
C. Oly. Paused BS - 5 reps
2 @ 286
1 @ 308
D. RDL - 8 reps
1 @ 242
2 @ 286
E. Ghetto GHR - amap.
F. Pinwheels - 10 reps
1 @ 45
1 @ 55
Dropped to Meadow Side DB Curl: Alternated arms until reps went under 6 -
@ 40 - 8/8/8/8/6/6
G. EZ Preacher Curl - 8 reps: 3 sec negs.
1 @ 75
1 @ 100
Dropped to 75 partials - 5/5
Good session - squats went well. Tried the front squats with wrist straps - felt good on the shoulders, will prob keep doing them this way.
Lost MMC on the RDL’s - should have added a few more feeler sets for the hams.
A. CGBP with 3 sec pause + 3/4 lockout - 5 reps
w/u to 220
Switched to conv.
1 @ 242
1 @ 275 - only got 4
1 @ 253 - 5 reps
1 @ 275 - only 3, hit the spot bars on the way down - it killed it.
B. Depth Plyo Push Up - 2 x 6
C. Plyo Push Up off Bench - 2 x 6
Yes! Today will be day 3 of week 1. The first week of workouts looked so easy on paper, but the first two days have totally kicked my ass! My chest has been sore since sunday and sitting down is such a pain right now lol. Josh Bryant is a mad man
Yes! Today will be day 3 of week 1. The first week of workouts looked so easy on paper, but the first two have totally kicked my ass! My chest has been sore since sunday and sitting down is such a pain right now lol. Josh Bryant is a mad man[/quote]
Awesome! Hahaha - yeh it’s intense.
The first two days have become my fav’s - so much fun
You’re crazy - I didn’t think it looked easy at all!
A. BS - 10 x 4 @ 308(80-100s rest)
B. RDL (toes raised 4 sec ecc.) - 10 x 4 @ 242(under 60s rest)
C1. Walking DB Lunge: (90s rest)
3 @ 100’s x 6ea leg
C2. Upright Frankenstein walks (belt attached - emphasis on heel drive): (90s rest)
3 @ 110 x 30m
(C1 C2: Alternating sets i.e. C1 rest C2 rest C1 etc…)
Really happy with the session - squats went well
I suck at DB Lunges
Spent a bit of time trying to make an ankle attachment - wanted to do some standing leg curls after the Frank walks, was wasting time so I got over it. But I’ve worked out how I’ll do it for next time though.
