Lundrball's Log

Training Logs
706

6.22
Assault bike 1 min x5
Band, raises
Bench bar 10, 135-8 x2, 185-5, 235-5, 245-5, CG 185-8 x3
Chins 5 x5
Dip machine 225-15, 240-15

1 Like
707

6.25 late session
Assault bike 1 min x5.
Cable extensions, rope 20, 15, 12
Skulls 55-10 x2, 60-8 x2. Elbows getting cranky.
Cable pushdowns 12, 10, SA 10 x2
Ezbb curls 55-10 x3
DB hammer curls 30-7 x2

Tension focusā€¦

708

6.28 late session
PT, mobility
TB deads 150-10, 240-10, 290-10 x3
Pendulum squat sled 8, +25-8, 50-8, 75-8
Calf raises 10 x2

709

6.30 late session
Lat pulldown mag grip 120-12, 140-10, 160-10, (after inclines) 125-15, 12
Raises, band
DB incline press 55-10 x2, 65-10, 75-10
Incline bench, med grip, paused, bar 8, 95-12, 115-10, 135-10, 155-6, 95-10
Pec deck 100-12 x2

710

7.2
Cable extensions, rope 20, 15, 12
Skulls 45-10 x3, 55-10, 65-10
Cable pushdowns 75-12, 85-12, 95-10
Cable curls 75-10 x3
Dip machine 225-10 > BB curls 55-10 x3 rounds

711

7.9 late session
Band warmup
Bench bar 10, 135-8 x2, 185-8, 235-5, 255-3, 185-8 x3
Chins 5 x3
Dip machine 225-10

And out. Fat and weak from week in Florida with the fam. Beach and ocean was wonderful.

712

7.13
Lat pulldown 80-20, 100-15, 120-12, 140-10, SA 70-10 x2
Raises, band
DB incline press 50-15 x3
Incline bench, paused, bar 10, 95-10, 115-10, 135-7, 155-3 x3

713

7.15 late session
Mobility/PT
SSB squat bar 8 x2, 115-8, 165-8, 215-8 x2
Hack squat sled 8, 145-8, 235-8, 285-8
Calf raises 10 x2

714

7.20
Leg curls 20 x2
Mobility
TB deads 150-10, 200-10, 250-10, 300-10 x2
Pull ups 5 x3
Goblet squats 80-10 x3
Rear delt cable extensions 12 x3

715

7.22
Raises, band
Bench bar 10, 135-10, 185-8, 235-5, 245-3, 255-3, CG paused 185-10, 10, 6
Chins 5 x4
Goblet squats 80-10 x3
Rear delt cable extensions 12 x3

1 Like
716

7.26 late session
Lat pulldown 100-15, 120-12, 140-10, 160-8, SA 70-8 x2
Raises, band
Incline DB press 55-15 x2, 10
Incline bench, paused, bar 8, 95-8, 115-8, 135-8
Goblet squats 80-10 x2
Rear delt 12, 10

1 Like
717

7.28
Cable extensions, rope, 20, 15, 12 x2
Skulls 45-10, 55-10, 65-10
Dip machine 225-15, 240-15, 255-12
Cable pushdowns 12 x4
BB curls 10 x3
Goblet squats 80-10 x2
Rear delt 12 x2

1 Like
718

8.4
Mobility
SSB squats bar 8, 115-8, 165-8, 215-8 x3
Hack squat sled 8, 145-8, 235-8, 285-8
Hamstring curls 12, 10, 8

1 Like
719

8.5
Raises, band
Bench bar 10, 135-8, 185-8, 235-5, 255-3, CG 185-8 x3, 7
Chins 5 x4

2 Likes
720

8.7
Lat pulldown v handle 120-10, 140-10, 160-10
Raises, band
DB incline press 55-10 x2, 65-10, 75-8
Incline bench mid grip, paused, bar 10, 95-8, 145-8, 165-6
Goblet squats 80-10 x2
Rear delt 10 x2

2 Likes
721

8.9
Hamstring curls 15 x2
Mobility
TB deads 150-10, 240-10, 290-10, 340-10, 8
Goblet squats 80-10 x2
Rear delt 12 x2

Wrapped up summer pickleball league, doubles with my son. 3/4 of the games were 95+ here in KC. Fatigued the hell outta me. Very fun tho.

2 Likes
722

8.11
Cable pushdowns, rope 60-15, 70-15, bar 85-10, 100-10, 115-10
Machine dips 225-10, 240-10, 255-10, 270-10
Ezbb Skulls 55-10, 65-10 x2
Ezbb curls 55-8, 65-8, 75-8
Cable hammer curls 60-10, 65-10, 70-15
Goblet squats 90-10 x2
Rear delt 10 x2

1 Like
723

8.13
Hamstring curls 15 x2
Mobility
SSB squat bar 10, 115-8, 165-8, 215-5, 265-5
Hack squat sled 10, 145-5, 235-5, 325-8 x2

1 Like
724

8.17
Raises, band
Bench bar 10, 135-5, 185-5, 235-5, 245-3, NG 185-10 x3, RG 135-10 x2
Chins 5, 6, 7, 6, 5
Goblet squats 90-10 x2
Rear delt 10 x2

2 Likes
725

8.19
Mobility
TB deads 150-10, 240-10, 290-10, 340-10 x2
Leg curls 15, 12, 12

Thats all today.

1 Like