love the video’s keep it up Throw
2 Likes
1/27
decline bench 220x15 w/ss
ohp 125x4
dips BW x 15
db side laterals 35x20
pull ups BW x 18
chest supported row 220x11
cable fly 25x15
lat pull down 140x15
single arm tricep push down 25x30
seated cable row 140x20
single arm cable drag curl 25x10
roman chair bw x 12
squat 170x5
tbdl 270x5
leg press 330x24
30 Likes
Any particular reason you’re using the slingshot on Bench?
I’ve never used one, just curious if it changes the targeted muscles to any significant degree - and how it does.
1 Like
1/28
decline bench 220x17 w/ss
ohp 125x20
dips BW x 20
db side laterals 35x28
pull ups BW x 18
chest supported row 220x21
cable fly 25x20
lat pull down 140x22
single arm tricep push down 25x30
seated cable row 140x22
single arm cable drag curl 25x20
roman chair bw x 10
squat 170x19
tbdl 270x21
leg press 340x37
24 Likes
How are you doing cable flys in your home gym? I had a fun setup once in my garage where I had a cable rigged up on one side to my power rack pull up bar and another hanging from the support rail of my garage door. It worked pretty well but I got a chuckle out of the ingenuity. Curious how you figured it out in the house gym.
1 Like
Got another couple questions:
-
for this program your running do you do any sort of warmup / ramp to a working weight or do you just dive right in to the set?
-
about how long does a workout take?
Gonna start looking into these Jordan peters videos …looks intriguing
1 Like
Gotcha!
1 Like
Know what you mean
1 Like
1/29
decline bench 220x22 w/ss
ohp 125x21
dips BW x 15
db side laterals 35x20
pull ups BW x 18
chest supported row 225x21
cable fly 30x10
lat pull down 145x15
single arm tricep push down 30x30
seated cable row 145x17
single arm cable drag curl 30x20
roman chair 45 x 10
squat 170x22
tbdl 275x9
leg press 350x24
36 Likes
Strong AF!!! Good job sir! I don’t know how you do those 20 rep sets all the time.
4 Likes
thank you
2 Likes
1/30
decline bench 225x26 w/ss
ohp 130x18
dips BW x 11
db side laterals 40x20
pull ups BW x 20
chest supported row 230x21
cable fly 30x10
lat pull down 145x21
single arm tricep push down 30x30
seated cable row 145x21
single arm cable drag curl 30x15
roman chair 45 x 10
squat 175x24
leg press 355x37
tbdl 275x2
33 Likes
1/31
decline bench 230x23 w/ss
ohp 130x20
dips BW x 11
db side laterals 40x15
pull ups BW x 20
chest supported row 235x15
cable fly 30x10
lat pull down 150x21
single arm tricep push down 30x30
seated cable row 150x21
single arm cable drag curl 30x20
roman chair 45 x 10
squat 180x24
leg press 360x36
tbdl 275x0
32 Likes
Damn! Just Damn!
2 Likes
Your work ethic and discipline is quite outstanding, in both the lifting and diet aspect…
1 Like
thank you. public accountability really helps me.
4 Likes
Good price on the bone in pork shoulder. Just smoked one of those for pulled pork last weekend on the Weber.
1 Like
2/1
roman chair 45 x 10
squat 185x10
leg press 90x30
leg extension 45x10
leg curl 45x9
cardio minutes 15/420
training session 1/25
317g Protein, 132g Carbs, 65g Fat
30 Likes
Thanks for always liking my log posts!
Appreciate it.
1 Like