11/6
1 3’’ block pulls 135x3 185x3 225x3 315x3 405x3
2a BW squats 4x25
2b sit-ups x4 sets
Post workout nutrition is meatloaf, mashed potatoes, corn and mixed vegetables. Made it myself.
4 Likes
Good nutrition plan goes along way 
1 Like
A man of many talents.
1 Like
Meatloaf, mashed potatoes = good nutrition. 
I’m a man of many talents. Just ask me.
11/9
1a single arm db bench 40x30 75x15,15
1b single arm pulldowns 50x20,15,15
1c suitcase carry 75x3 short trips
2a single arm lateral-front raise-db ohp 15x3 sets
2b single arm band pushdowns x3 sets
3 single arm db curls x3 sets
Working on the unilateral training.
2 Likes
11/10
prowler push: emptyx1 trip, +90x1 trip, +160x5 trips
Just finished this in the dark. Didn’t sprint any of these. Walked them all. Feel the burn.
2 Likes
Do you have your Prowler out back?..or driveway ect.??
I keep the prowler in the garage and push it up and down the driveway. These are pictures from this summer.
2 Likes
11/11
1 superset: 30-45 sec bike sprint and leg ext x3 sets
2 superset: leg curls and calf raises x3 sets
3 17’’ box ssb: 155x25,20,15
4 hip thrusts x3 sets
Feeling good.
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How’s the rock harvesting going? Some on front of your house?
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No stone harvesting lately. Maybe I should get back on that.
11/12
1a 2 board bench barx10 95x10 135x10 185x10 225x10 275x7 225x15
1b t-handle swings 53x7x25
2 bb rows 135x25,25,15
3 a couple sets of arms and lateral raises
2 Likes
11/13
prowler push: emptyx1, +70x1, +150x1, +230x2, +150x1
Up and down the driveway like a gerbil on a wheel.
1 Like
11/15
1a leg curls 75x20,12,10
1b powertec calf raises white bands x12,10,10
2 17’’ box ssb 155x3x30
I kept it light and simple.
2 Likes
I was looking at buying one very similar. What kind of review do you give it?
Crip, the prowler is a fun piece of equipment. Light weight for conditioning, heavy for strength, vary the distance and time between sets, etc. Knowing how you train I think you’d love it.
11/16
bench 135x45,20.20,15
rows 135x25,25,20,15,15
rope pushdowns 40x30,20,20,20,10
straight bar curls 45x45,20,20,15
lateral raises 10’s x40,25,25,10
2 Likes
Is somebody getting their sexy on ? All this high rep work suggests so!
1 Like
Thanks. I think it’s my next piece of equipment.
Bringing sexy back.
I’m looking forward to reading your prowler workouts.
11/18
1 superset leg curl-powertec calf raise-seated calf raise x3 sets
2 superset: 30 sec bike sprint-leg ext-powertec squats x3 t
This was quick and slightly painful.
2 Likes
You think your prowler is a better workout than your yoke?
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Steve, you still looking at that meet on the 4th?
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Mac, I find the yoke can burn you out really quickly but I could use the prowler everyday. And I find it’s easier to injure yourself with the yoke. But I like them both.
Skip, I won’t be competing in December. I have a weird bulge in the center of my abs that’s making me nervous. I have an appointment to see my doctor on December 3rd. See what he says. Until then no deadlifts or heavy squats.
11/20
- bowflex chest press 200x26,15 160x15,18,18,8
- banded rows 135+red band x25,20,20,20,15
- rope pushdowns 40x30,20,15,20,15
- db curls 20’s x40,25,20,15
- lateral raises 10’s x50,30,20
1 Like