4.8.22 weight: 216.0
1 to 10 to 1
A1. Goblet Squat
A2. Scrape the Rack Press
B. Crunches 3xF
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4.9.22 weight 217.2
A1. Close Grip Bench From Pins 3x6
A2. DB Hammer Curl 2x8
B1. Lying EZ Bar Extensions 2x8
B2. Inc. DB Curl 3x12
C. Cable Crunches 3x10
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4.11.22 weight: 218.8
A1. Floor Press 2x8
A2. Machine Chest Press 2x10
B1. Reverse Inc. DB Row 2x8
B2. Underhand Pulldowns 2x10
C. Inc. DB Curl 3x12
D. Crunches 3xF
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4.12.22 weight: 219.2
A. Scrape The Rack Press 10,8,8,8
B. DB Lateral Raise 3x12
C. Palloff Press 3x10
D. Rope Pushdowns 3x10
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4.13.22 weight: ?
Took my slam ball out into the culdesac. I would chunk it and jog to it to throw it again.
4 rounds of:
Scoop Throw x 4
Overhead Scoop Throw x 4
Overhead Throw x 4
Chest Throw x 4
Rotational Throw Right x 4
Rotational Throw Left x 4
Then 10 minutes on the Air Assault bike
4.14.22 weight: 218.6
A1. Inc DB Press 3x8
A2. TRX Low Row 3x12
B1. Feet Elevated Pushups 3xF
B2. Pulldowns 3x10
C. Bar Curls 4x6
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4.18.22 weight: 219.4
A. Floor Press (worked up to 5 rep max)
B1. Floor Press 2x8
B2. Machine Chest Press 2x10
C. Incline Tate Press 3x10
D. Standing Band Crunch 3xF
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4.19.22 weight: ?
A1. Reverse Inc. DB Row 3x8
A2. Underhand Pulldowns 3x10
B. Incline DB Curl 3x12
C. Reverse Crunches 3x12
D. Palloff Press 2x10
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4.20.22 weight: 221.6
4 rounds of:
Scoop Throw x 4
Overhead Scoop Throw x 4
Overhead Throw x 4
Chest Throw x 4
Rotational Throw Right x 4
Rotational Throw Left x 4
Then 3x10 of slams
Then 10 minutes on the Air Assault bike
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4.21.22 weight: 219.6
A. Push Press 4x6
B1. Scrape the Rack Press 3x10
B2. DB Lateral Raise 3x10
C. Lying DB Extensions 3x10
D. Crunches 3xF
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4.22.22 weight: 220
A. Goblet Squat 3x10
B. DB Romanian DL 3x8
C. Bar Curl x50
D. Cable Crunches 3xF
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4.25.22 weight: 220.2
A1. Floor Press 2x8
A2. Machine Chest Press 2x10
B. Lying DB Extensions 2x8
C. Cable Crunches 3xF
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4.26.22 weight: ?
A1. Reverse Inc DB Row 3x8
A2. Underhand Pulldowns 3x10
B. Inc DB Curl 15.12.12
C. Weighted Crunch 3x15
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4.27.22 weight: ?
4 rounds of:
Scoop Throw x 4
Overhead Scoop Throw x 4
Overhead Throw x 4
Chest Throw x 4
Rotational Throw Right x 4
Rotational Throw Left x 4
Then 3x10 of slams
1 Like
4.28.22 weight: ?
A. Scrape the Rack Press 1x50
B. TRX Face Pull 3x12
C. DB Lateral Raises 3x10
D. DB Shrugs 3x10
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Revamping things to start working a bit harder and reverse the recent weight gain. Next five weeks I plan to do 3 full-body workouts a week, 2 days of walking/jogging 2 miles for time, and 1 day of throwing the slam ball around the culdesac.
5.2.22 weight: 223.2
A. Floor Press 4x6
A. TRX Inverted Row 4x8
B. Goblet Squat 3x10
B. Scrape the Rack Press 3x10
C. Bar Curl 3x8
C. Incline Tate Press 3x10
D. Hanging Leg Raises 3x8
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5.3.22 weight: 223.4
2 mile walk/run
I definitely need a decent pair of shoes. My toes went numb and I cramped right above my ankles (below my calves). Unpleasant.
5.3.22 weight: 222.0
A. Front Squat 3x8
A. Reverse Inc DB Row 3x8
B. TRX Face Pull 3x12
B. Feet Elevate Pushups 3xF
C. Reverse Inc DB Hammer Curl 3x8
C. Overhead Rope Extension 3x10
D. Weighted Crunches 3xF
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5.5.22 weight: 219.8
4 rounds of:
Scoop Throw x 4
Overhead Scoop Throw x 4
Overhead Throw x 4
Chest Throw x 4
Rotational Throw Right x 4
Rotational Throw Left x 4
Then 3x10 of slams
5.6.22 weight: 220.2
A. Pulldowns 3x10
A. Bulgarian Split Squat 3x10
B. Inc DB Press 3x10
B. DB Shrug 3x10
C. Inc DB Curl 3x12
C. Rope Pushdowns 3x10
D. Palloff Press 4x10
1 Like