9/25/2022 PM SESSION d
chest supported row 200x6
standing pull down 60x5
tricep pushdown 50x8
standing tricep extension 40x18
roman chair back extension 45x10
plate raise 45x10
pull up BW x 4
db side laterals 25x12
trap bar deadlift 350 x 9
ten-minute jump rope session
thirty minutes recumbent bike
A well earned break
Youāre not losing too fast, are you? Wouldnāt want to lose any hard won muscle.
Iāll be sure to keep an eye on it. Thank you.
10/1/2022 RiR0_6
PULL A
chest supported row 280x6, 235x9
pull ups 19,14,8
hammer curl 35x6, 25x9
abs
calves
10-minute rope session
3-mile walk
food for 9/30
carbs 152, fat 82, protein 341
bw 226lbs
10/2/2022 RiR0_6
PUSH A
incline bench 300x10, 250x24
lat raise 35x15, 25x15
dip 15,15,15
abs
calves
10-minute rope session
3-mile walk
food for 10/1
carbs 283, fat 184, protein 382
bw 227lbs
I hope you compete In most states those incline press numbers would equate to a flat bench record in the masters (old farts bracket).
Did you ever use a bit of specificity to try to get closer? Youāre pretty close already man (although Iāve never looked up how much poundage someone loses when not doing a touch and go, Iām sure itās way bigger than I realize). Fair play to you, strong.
Ah, sucks man. Neutral grip bench should be way more popular. I havenāt even tried it with a proper bar, but messed around with the trap doing it once and it felt like I couldnāt damage my shoulders even if i wanted to! I bet itās awesome for OHP too.
10/3/2022 RiR0_6
LEGS A
squat 420x6, 330x9, 280x12
rdl 185x9,135x12
abs
calves
10-minute rope session
3-mile walk
food for 10/2
carbs 248, fat 190, protein 417
bw 228lbs
amazing workout gonna be following from here!
10/4/2022
REST
10-minute rope session
3-mile walk
food for 10/3
carbs 240, fat 166, protein 401
bw 227lbs
10/5/2022 RiR0_6
PULL B
chest supported row 280x7, 235x13
lat pull down 140x6, 100x9
db curl 35x6, 25x9
abs
calves
10-minute rope session
3-mile walk
food for 10/4
carbs 157, fat 115, protein 410
bw 227lbs
10/5 PM SESSION
standing tricep extension 40x13
tricep pushdown 50x8
standing pulldown 50x12
roman chair back extension 60x10
plate raise 45x10
trap bar deadlift 420x12
one mile run 60lb vest
ten-minute jump rope session
thirty minutes recumbent bike
10/6/2022 RiR0_6
PUSH B
overhead press 160x6, 140x10
fly 35x6, 25x10
db bench 60x9, 60x9
abs
calves
10-minute rope session
3-mile walk
food for 10/5
carbs 168, fat 59, protein 411
bw 229lbs
10/6 PM SESSION
standing tricep extension 40x17
tricep pushdown 50x9
standing pulldown 50x11
roman chair back extension 60x8
plate raise 45x8
trap bar farmers walk 420x8 trips
ten-minute jump rope session
thirty minutes recumbent bike
10/7/2022 RiR0_6
LEGS B
leg press 380x6, 270x9
leg curl 90x6, 70x9
abs
calves
10-minute rope session
3-mile walk
food for 10/6
carbs 160, fat 131, protein 405
bw 227lbs
10/7 PM SESSION
standing tricep extension 40x25
tricep pushdown 50x15
standing pulldown 50x14
roman chair back extension 45x15
plate raise 45x12
trap bar farmers walk 150lbs for 1 mile
ten-minute jump rope session
Did you do this in one continual carry? Either way, thatās a nutty long farmerās walk