Fri
dislocates and foam rolling
Warm up Back Squat
135 X 3 X 5
185 X 2 X 5
Working set Back Squat
205 X 50
205 X 20
205 X 10
205 X 4 X 5
17:30
Sat
Dislocates and foam rolling
4.4 mile run
Donāt know time legs sore just moving my body today
Mon
dislocates and foam rolling
Bench
135 X 3 X 5
185 X 2 X 5
205 X 1 X 3
215 X 1 X 3
225 X 1 X 3
235 X 1 X 3
245 X 1 X 3
185 X 1 X 20
Klokov press
45 X 50
Tues
Dislocates, Foam Roll, lacrosse ball work and stretching
2000 meter row 9 min
Just got the blood going today.
squat x 50
sounds so brutal .
good work and Happy New Year
Wed
Dislocates and foam roll
Squat
135 X 3 X 5
185 X 2 X 5
205 X 1 X 3
225 X 1 X 3
245 X 1 X 3
This is my deload week, so just trying to get some blood flowing and get ready for my hard core diet starting next week.
[quote]brotardscience wrote:
squat x 50
sounds so brutal .
good work and Happy New Year[/quote]
Thanks K
It is a mental challenge for sure. Happy New Year to you and the family my friend.
Mon ready to start kcal restriction
1000 meter row, foam roll, dislocates, stretching and lacrosse ball work.
Thats it for today, had to shut it down to get to work to catch up after being gone.
Tues
2000 meter row, foam roll, dislocates, stretching and lacrosse ball work.
45 bar X 50 X Klokov
45 bar X 50 X Curls
BW X 50 X sit ups
Wed
2000 meter row, foam roll, dislocates, stretching and lacrosse ball work.
135 X 5 X 10 X Back Squat
135 X 5 X 12 X Calf Raises
Again just working on strict form and rehab some ailing body parts.
Thurs
2000 meter row, foam roll, dislocates, stretching and lacrosse ball work
45 DB X 5 X 10 X Bench
15 DB X 50 X DB French Press
10 DB X 2 X 1 min Lantern Holds
Friday
Took the day off, body kind of sore with the restricted Kcal. I do not think my scale was balanced correctly all week. So I moved it to make sure and repeatedly weighed myself this morning. I think I have it accurately now.
Weight: 214.2
Sat
2000 meter row, foam roll, dislocates, stretching and lacrosse ball work
BW X 50 X sit ups
45 X 50 X BB curls
Weight 214.2
Mon
2500 meter row, dislocates and foam rolling
45 DB X 3 X 20 X Bench
95 BB X 3 X 20 X MP
45 BB X 3 X 20 X Klokov Press
Been out of town with a sick brother.
Weight 211.4
Thurs
2500 meter row, foam roll, dislocates, stretching
BW X 50 X sit ups
45 X 50 X BB curls
15 DB X 50 X French Press
Weight 210.5
Fri
2500 meter row, foam roll, dislocates, stretching
135 X 5 X 10 X Back Squat
135 X 3 X 12 X Calf Raises
30 X 5 X 10 X DB Stiff leg dead
Weight 210.5
Sat
Dislocates and foam rolling
2 mile run
50 sit-ups
50 BB curl 45 lbs
Weight 209.1
Mon
dislocates and foam roll
3000 meter row
45 DB X 5 X 10 X Bench
30 DB X 5 X 10 X Arnold Press
15 X 50 X French Press
Weight 208.2
Tues
dislocates and foam roll
3000 meter row
10 MB X 5 X 10 X Roman Chair sit ups with MB
45 X 50 X BB Curls
Weight 208.2