Quarantine Body Be Gone

Training Over 35 Lifter
41

2.24.21 weight: 216.4

A. DB Farmers’ Walk 70 lb DBs 40 yds x 2
B. Suitcase Carry 20 yds x 4
C. Waiters’ Carry 30 lb DBs 20 yds x 4
D. Farmers’ Walk 40 yds x 1
E. Crunches 3xF
F. Reverse Crunches 3xF

42

2.25.21 weight: 219

A. Goblet Squat 3x12
A. Scrape the Rack Press 3x10
B. Reverse Lunges 3x8
B. DB Lateral Raise 3x12
C. DB Romanian DL 3x8
C. TRX Face Pull 3x15
D. Incline DB Curl 18/15/12

43

2.27.21 weight: ? (didn’t get to weigh, but it’s too damn much)

A. Hang Clean/Push Press 5x3
B. 30" Box Jumps 3x5
C. Ab Wheel Rollouts 3x10

44

3.2.21 weight: 219.4

A. 90 degree bench press (stopping at 90 degrees like a floor press) 6/6/6/12
B. Band Chest Press 3x15
C. Pushups 2xF
D. Lying DB Triceps Extensions 3x8
E. Rope Pushdowns 2x15

45

3.3.21 weight: 220.2

A. Reverse Inc DB Row 3x8
B. TRX Low Row 3x12
C. Straight Arm Pulldown 2x15
D. Rope Cable Hammer Curl 3x8
E. Incline DB Curl 2x12

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46

3.4.21 weight: 218.6

A. Scrape the Rack Press 3x8
B. DB Lateral Raise 3x12
C. Bent Over DB Lateral Raise 2x12
D. Overhead Bar Shrug 3x10

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47

3.6.21 weight: 219.4

My son landed on my Achilles tendon Thursday night while we were playing basketball. I’m kind of hobbled, but I did what I could.

A. Goblet Squat 4x12
B. Reverse Lunges 3x10
C. Single Arm KB swings x a lot.

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48

3.8.21 weight: ?
A. Hang Clean/Push Press 4x3
B. DB Lateral Raise x 50
C. Goblet Squat x 50
D. Rope Cable Hammer Curl 3x8
D. DB Shrugs 3x10
E. Incl. DB Curl x 30
F. Crunches x 50

49

3.9.21 weight: 219
A. 90 degree bench press 3x8
B. Reverse Incline DB Row 1x50
C. Band Chest Press 1x50
D. Close Grip Pin Press 3x8
D. Hanging Leg Raises 3x8
E. Rope Pushdown 1x50
F. KB Suitcase Carry 2x40 yds per arm

50

3.11.21 weight; 221.8

A. Trap Bar Deadlift 4x6
B. DB Military Press 1 x 50
C. Reverse Lunges 25/leg
D. Bar Curl 3x8
D. Reverse Inc DB Shrug 3x10
E. Incline DB Curl 3x10
F. Ab Wheel Rollouts 3x10

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51

3.23.21 weight: 221.2

A. Goblet Squat 3x10
B. DB Romanian DL 3x8
C. Reverse Lunges 3x8
D. Standing Calf Raise off Step 3x15
E. DB Hammer Curl 3x8
F. EZ Curl Bar Curl x 50
Went on vacation and then got sick. Finally getting back to it.

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52

3.24.21` weight: 222.4

A. 90 degree bench press 3x8
B1. Pushups 3xF
B2. Band Chest Press 3xF
C. Lying Triceps’ Extensions 3x10
D. Rope Pushdowns 1x50

53

3.25.21 weight: 221.8

A. Reverse Inc DB Row 3x8
B. Underhand Pulldown (8 wide/4 narrow) x3
C. TRX Low Row 1xF
D. Incline DB Curl 2x15
E. Ab Wheel Rollout 2x10

54

3.26.21 weigh: 222

A. Scrape the Rack Press 3x10
B. DB Lateral Raises 3x10
C. Bent Lateral Raise 2x15
D. Band Pushdown with 20 second hold at start 3xF

55

3.30.21 weight: 223.2

A. Front Squat 3x8
B. Bulgarian Split Squat 3x10
C. One Legged Calf Raise 3x10
D. Incline Tate Press 3x12
E. Band Crunches 3x15

56

3.31.21 weight: 221.4
A. 90 degree bench 3x8
B1. Pushups 2xF
B2. Band Chest Press 2xF
C. Reverse Incline DB Hammer Curl 3x10
D. EZ Bar Curl x 50

57

4.1.21 weight: 221.2

A. Reverse Incline DB Row 3x8
B. Underhand Pulldown Wide/Narrow 3x8/4
C. Straight-Arm Pulldown 1xF
D. Overhead Rope Extension 3x12
E. Rope Pushdown 1xF

58

4.2.21 weight: 222.2

A. Scrape the Rack Press 3x10
B. Lean Away DB Lateral Raises 3x8
C. Reverse Incline DB Shrugs 3x8
D. Incline DB Curl 3x12

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59

4.5.21 weight: 221.8

A. Hang Clean/Push Press 5x3
B. Goblet Squat 3x10
C. Bulgarian Split Squat 2x10
D. Calf Raises 3xF
E. Tricep Extensions extended set 1xF

60

4.6.21 weight: 221.4

A. 90-degree bench press 3x8
B. Low Incline DB Squeeze Press 3x10
C. Pushups 2xF
D. Bar Curl 1 extended set to failure
E. Ab Wheel Rollouts 3x10

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