4.7.21 weight: 219.8
A. Bar Row 3x8
B. Underhand Pulldowns (wide/narrow) 3x8/6
C. Straight Arm Pulldowns 2xF
D. Incline Tate Press 3x10
4.8.21 weight: 220.6
15 minute Air Assault bike
A. Farmerās Walk 70 lb DB 3x40yds
B. Suitcase Carry 1x40yd
C. Waiterās Carry 1x40yd
1 Like
4.9.21 wieight: 221.2
A. DB Military Press 3x8
B. DB Lateral Raise 3x10
C. TRX Face Pull 3xF
D. Incline DB Curl 3x15
Been keeping the workouts really short as my son eases in working out with me. Hope to extend things starting next week.
4.12.21 weight: 225.6
A. Hang Clean/Push Press 4x3
B. Goblet Squat 3x12
B. DB Lateral Raise 3x10
C. DB Romanian DL 3x8
C. Bent Over DB Lateral Raise 3x12
D. Close Grip Bench off Pins 3x8
PM: Hour of basketball and 1 suicide.
4.13.21 weight: 223.2
A. 90 degree bench 3x8
A. Pulldowns 3x10
B. Incline DB Squeeze Press 3x10
B. Straight Arm Pulldown 3x15
C. Bar Curl 3x8
PM: Tabata on the Air Assault bike. 20-minute walk.
4.14.21 weight: 221.2
A. Hanging Leg Raises 3x8
B. Ab Wheel Rollout 3x10
C. Palloff Press 3x10
D. Overhead Palloff Press 3x10
E. Crunches x 50
PM
Bar Complex 5x6
Romanian DL
Bentover Row
Hang Clean
Front Squat
Military Press
4.15.21 weight: 220.2
A. Trap Bar Deadlift 3x6
A. Scrape the Rack Press 3x10
B. Reverse Lunges 3x8
B. TRX Facepull 3x15
C. Incline Tate Press 3x10
D. Rope Pushdowns x 50
PM: Hour of basketball
1 Like
4.16.21 weight: 221.0
A. Chinups 3xF
A. Inc DB Press 3x10
B. TRX Low Row 3x12
B. Machine Chest Press 3xF
C. Reverse Inc. DB Hammer Curl 3x8
D. Inc DB Curl 1 rest/pause set to failure
PM:
EMOM 15 minutes
Min 1/4/7/10/13 15 second Air Assault Bike Sprint
Min 2/5/8/11/14 15 Pushups
Min 3/6/9/12/15 15 Crunches
4.17.21 weight: 219.4
AM: 2 mile walk
PM: 2 mile walk
4.18.21 weight: 219.8
AM:
EMOM 15 minutes
Min 1/4/7/10/13 15 second Air Assault Bike Sprint
Min 2/5/8/11/14 15 Pushups
Min 3/6/9/12/15 15 Crunches
PM: Ab Circuit x 4
Hanging Leg Raises
Palloff Press
Ab Wheel Rollouts
1 Like
beast never stop !! lets goooo
4.19.21 weigh: 219.2
A. Hang Clean/Push Press 4x3
B. Goblet Squat 3x12
B. DB Lateral Raise 3x10
C. DB Romanian DL 3x8
C. Bent Over DB Lateral Raise 3x12
D. Close Grip Bench off Pins 3x8
PM:
Air Squats/Pushups/Crunches
1 up to 10 and back to 1
This winded the crap out of me. Just getting up and down off the ground was tiring for me.
2 Likes
4.20.21 weight: 218.0
A. 90 degree bench 3x8
A. Pulldowns 3x10
B. Incline DB Squeeze Press 3x10
B. Straight Arm Pulldown 3x15
C. Bar Curl 3x8
PM: Hour of basketball
1 Like
4.21.21 weight: 217.2
AM: Bar Complex 5x5
Romanian DL
Bent-Over Row
Hang Clean
Front Squat
Military Press
Pushups (10)
10 minutes Air Assault bike
PM: Abs
Hanging Leg Raises 3x8
Ab Wheel Rollouts 3x10
Palloff Presses 3x10
Overhead Palloff Presses 3x10
Air Assault bike 10 minutes
1 Like
4.22.21 weight: 216.8
A. Trap Bar Deadlift 3x6
A. Scrape the Rack Press 3x10
B. Reverse Lungers 3x8
B. TRX Face Pull 3x12
C. Incline Tate Press 3x12
D. Rope Pushdowns x 50
PM: 10 minutes on the Air Assault bike with 10 second sprints at the beginning of each minute
1 Like
4.23.21 weight: 218.2
A. Chinups 3xF
A. Inc DB Press 3x10
B. TRX Low Row 3x12
B. Machine Chest Press 3xF
C. Reverse Inc. DB Hammer Curl 3x10
D. Inc DB Curl 1 rest/pause set to failure
Chinups hurt my elbows today for some reason. Just while doing them. No lingering issues at all.
PM: Air Squats/Pushups/Crunchesā1 up to 10 and back to 1
I timed it today to have something to try to improve on. 7:54
1 Like
4.24.21 weight: 219.4
AM: 3 mile walk
PM: 10 minutes Air Assualt bike with 15 second sprint at the top of each minute.
1 Like
4.25.21 weight: 221.8
AM: Bar Complex 5x8
Romanian DL
Bent-Over Row
Hang Clean
Front Squat
Military Press
Pushups x10
PM: Crunched for time so just did 100 pushups and 50 crunches.
1 Like
4.26.21 weight: 219.2
AM: Hang Clean and Push Press 8x3
PM: Hour of basketball
1 Like
4.27.21 weight: 218.6
A. 90-degree bench press 3x8
A. Pulldowns 3x12
B. Pushups 3x25
B. Straight-Arm Pulldowns 3x18
C. Alt DB Curl 3x10
PM: Hour of basketball
1 Like