200th post!
Saturday a.m.
BB press 3x15xbar 15x50 15x55
BB rows 2x15x65 2x15x75 15x95, kill set 5x135 (holy cow that never happened before!)
DB curls 15x10kg 15x12.5kg 15x15kg
S/s tricep ext 15x40kg 15x45kg 15x50kg
Face pulls 15x35kg 15x40kg 15x45kg
S/s delt flies 3x15x15
standing side crunch 3x10x35kg
kneeling side crunch 2xfailx45kg
chin ups x3
pull ups x3
I’m slowly incorporating chin ups and pulls back in, trying to get at least one set of each per gym session.
Monday a.m.
Front squats 10x95 2x10x135
Deads 10x135 10x185 10x205
Leg press 20-15x335 12x445 10x645 5x735 3x825 3x915
Leg curls 20-15-12x50
Leg ext 20-15-12x60
Back squat 5x95 5x135 3x225 1x275
S/s kb swings 3x10x32kg
Chin ups x5
Pulls ups x5
Monday p.m.
Trail skate for 59 mins, as fast as possible, roughly 10 miles
Tuesday a.m.
Bench 10x95 2x10x105
Dead lift 15-12-10x135
Bb bicep curl 2x10x30 10x40
S/s tricep ext 10x42.5kg 10x45kg 10x50kg
Cable rows 3x10x50kg
Cable ab pulls 3x10x35kg
Kneeling ab pulls x fail
Friday a.m.
Back squats 5x135 5x185 3x205 3x225 3x275 failed 315
Leg press legs press 3x12x535
s/s kb swings 3x12x32kg
Chin ups x6
pull ups x6
Leg curls 3x12x50
leg ext 3x12x60
lunges 3x12
s/s push ups 3x12
3 mins of mtn climbers, high knees, butt kicks, and calf raises, 15 secs of each then repeat
Saturday a.m.
BB press 15x55 12x65 10x75
s/s plank 3x15-20 secs
BB rows 15x75 12x85 10x105
single, cable curls 15x10kg 12x17.5 kg 10x20kg
S/s tricep ext 15x40kg 12x45kg 10x50kg
Face pulls 15x40kg 12x45kg 10x50kg
S/s delt flies 15-12-10x15
standing side crunch 2x10x50kg
chin ups x3
pull ups x3
Just stoppin’ in to say howdy and see how ya’ feelin’ ? Also right on gettin’ that 915 leg press!
[quote]FarmerOwen wrote:
Just stoppin’ in to say howdy and see how ya’ feelin’ ? Also right on gettin’ that 915 leg press![/quote]
Hey Farmer!
Had my last chiro appointment this past Tuesday, and now it’s just monthly follow ups to just readjust my back due to the high activity.
I was stoked for the 915, I wanna hit 1000 again. To modify the old adage, being strong doesn’t let you be “killed” easily!
I have Nationals down in VA next weekend, so I’ll be pulling back tomorrow and Tuesday, killing it Friday, Saturday, and Sunday. Then back on track to become stronger and faster; both of which will make me a wrecking force on the track >:)
Tuesday a.m.
Front squats 10x95 8x115 6x135 4x155
Deads 10x135 8x155 6x185
S/s kb swings 3x10x32kg
Leg press 15x335 12x445 10x645
Leg curls 20-15-12x40
Leg ext 20-15-12x50
Chin ups x7
Pulls ups x7
Going lighter to give my body some recovery time for NATIONALS (cue internal screaming!)
Well Nationals was fun, but time to move forward. I’m stuck in some derby drama, but good thing the squat rack will never make me choose sides.
Monday, easy day played three games weekend prior:
Squats 10xBar 5x135 4x185 3x225 2x275 failed 315, 3x5x135
Tuesday a.m.
Squats 2x5x135 5x185 3x225 3x275
Lunges 3x8x135
S/s push ups, feet elevated 3x10
Leg ext 3x8x60
Leg curls 3x8x60
Chin ups x6
Since I played a game each day all weekend, I decided to take Monday easy, and start the actual work out Tuesday. The only problem is that my arm, just above the elbow, was nailed with a hip check and strained my elbow- so I was able to do some chin ups but then my elbow started to feel weak and uncomfortable.
Thursday a.m.
Deadlifts 5x135 5x185 5x225 2x3x275
RDLs 8x135 2x8x185
BB rows 3x8x95
Lat pull downs 2x8x100 8x120
Face pulls 2x8x47.5kg 8x50kg
Cable delt lat flies 3x8x20
Friday a.m.
Front squat 5x95 2x5x105 3x135 3x155
BB press 8x65 2x8x75
Lunges 3x8x95
S/s body weight squats 3x8
BB high pulls 3x8x25, 4x5xBar
S/s 3x 20 seconds planks
Snatch 2x5xBar, just to get back the mobility.
Saturday p.m.
Bench 5x95 2x5x105, 3x115 3x135
Bicep curls 8x40 8x50 8x60
s/s tricep ext 8x47.5kg 3x8x52.5kg
cable high pulls 3x8x42.5kg
cable rows 8x100lbs 2x8x120lbs
pull overs 8x35lbs 8x45 8x55
Prowler 2x20m x 135, 2x20m x 225, 2x15m x 315 2x15m x 405
s/s sit ups 7x10
Sunday a.m.
Squats 5x135 5x185 5x225 3x275 1x305 2x275
Lunges 3x8x135
S/s push ups, feet elevated 3x10
Leg ext 3x8x70
Leg curls 3x8x60
Chin ups 4x6
Tuesday a.m.
Deadlifts 5x185 2x5x225 3x275 3x315
RDLs 8x135 2x8x185
BB rows 3x8x95
Lat pull downs 8x100 2x8x120
Face pulls 8x42.5kg 2x8x47.5kg
DB delt lat flies 3x8x20
BB Lat raises 5x20 5x30 5x40
Wednesday a.m.
Front squat 5x135 5x185 5x205 3x225 3x245
BB press 8x95 8x65 8x75
Lunges 3x8x95
S/s body weight squats 3x8
BB high pulls 3x8x25, 2x5xBar
Pulls ups 2x5
Friday a.m.
Bench 5x95 5x105 5115 3x125 2x135 1x115
Bicep curls 8x40 2x8x50
s/s tricep ext 8x42.5kg 8x50kg 8x57.5kg
cable high pulls 3x8x42.5kg
cable rows 8x100lbs 2x8x120lbs
pull overs 8x45lbs 8x50 8x55
BB Front raises 2x5x40lbs
S/s bb high pulls 2x5x40lbs
Rowing machine, 500 meters, 3:19
Friday p.m. circuit, 5x:
3x5 presses 55lbs, 2x5x35lbs
3x5 squats 55lbs, 2x5x35lbs
5x ab wheel
5x push-ups
Then, building the circuit:
6-6-7-8-9-10 presses 35lbs
6-6-7-8-9-10 squats 35lbs
6-6-7-8-9-10x ab wheel
6-6-7-8-9-10x push-ups
After that, went and skated for an hour, but it was on a soft floor, so it was so incredibly difficult.
Saturday a.m.
Squats 5x135 2x5x225 3x275 1x315 (failed second rep of 315) 2x225
Lunges 2x8x135 8x155
S/s push ups, feet elevated 3x10
Leg ext 8x70 8x80 8x85
Leg curls 8x60 8x70 8x75
Chin ups 5x6
Sunday a.m.
Deadlifts 5x135 5x185 5x225 3x275 3x315 1x315
RDLs 2x8x185 8x205
BB rows 3x8x95
Lat pull downs 8x100 2x8x120
Face pulls 8x45kg 2x8x50kg
DB delt lat flies 3x8x20
s/s back ext 3x10
KB swings 2x25x32kg 50x16kg
Tuesday a.m.
Front squat 5x135 5x185 5x205 3x225 failx275 2x255 1x245
BB press 8x95 8x65 8x75
Lunges 8x95 2x8x105
S/s body weight squats 3x8
BB high pulls 8x95 2x8x105, 2x5xBar
Pulls ups 6-4
Wednesday a.m.
Bench 5x95 2x5x115 3x125 3x135
Bicep curls 8x40 8x50 8x60
s/s tricep ext 8x47.5kg 8x52.5kg 8x57.5kg
cable high pulls 3x8x47.5kg
cable rows 8x100lbs 2x8x120lbs
pull overs 8x45lbs 8x50 8x55
BB Front raises 2x5x40lbs wide grip, 2x5x40lbs close grip
Rowing machine, 500 meters, 2:40
Howdy chica, just stoppin’ by to see how you’r doing?