LISS Live Concert Series
Bryan Adams MTV Unplugged 1997
Rower, Heavy bag, Abs
How’s the body holding up man? You look like you’ve been killing it.
Now that I’ve picked up cardio again, after neglecting it for all of covid, I’m feeling pretty good and consistent. I think I’m dropping fat and putting on muscle simultaneously right now, at least that’s what it feels like. Should be a lean 215 in no time.
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Don’t change anything! I’d ride that ride as long as I could lol
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Rower, static, dynamic, loop band shoulders
Ankle hops, toe and heel walks
Back Squats:
135 x 5
225 x 5
255 x 4
275 x 4
290 x 8
290 x 5
290 x 5
290 x 5
Bench:
115 x 8
165 x 5
185 x 4
200 x 12 (PR)
Wide grip Pull-ups:
BW x 8
+5 x 8
+10 x 8
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Jump rope, dynamic, ankles and shoulders
Back Squats:
285 x 5
285 x 5
285 x 5
285 x 5
285 x 5
Bench:
210 x 3
210 x 3
210 x 3
210 x 3
195 x 6
195 x 6
195 x 6
Axle Curls:
4 x 12 at 75
with 3 x 30 pull aparts
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LISS Live Concert Series
Neil Young at Massey Hall 1971
Jump rope, rower, dead bugs
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April 14, 2021
Rower, foam roll, shoulder loop band
Bench:
130 x 8
155 x 6
155 x 6
185 x 5
185 x 5
195 x 4
195 x 4
210 x 3
210 x 3
210 x 3
Deadlifts:
135 x 8
225 x 5
315 x 3
360 x 3
360 x 3
360 x 3
360 x 3
360 x 3
360 x 3
RDLs:
225 x 8
225 x 8
225 x 8
225 x 8
DB Rows:
80 x 10
100 x 10
100 x 10
100 x 10
3 x 20 banded triceps
Friday April 16, 2021
Dynamic and shoulder loop band
Ankle hops, 1-leg calf raises, calf stretching, tib raises
Back Squats:
135 x 5
225 x 5
275 x 3
295 x 2
305 x 5
305 x 3
305 x 3
305 x 3
Bench:
115 x 8
165 x 5
165 x 5
185 x 3
205 x 3
210 x 10 (PR)
Wide grip Pull-ups:
BW x 8
+10 x 8
+10 x 8
+10 x 8
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Top tier mass gainer workout @vision1 compadre.
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Second week in the books
This morning I’m just melting into my bed, body is beat
LISS Live Concert Series
Johnny Cash Live in Denmark 1971
Rower, heavy bag, 1-arm ring holds
Lower back was stiff and killing me all day but I was able to squat without pain. Luckily it was an easy squat day. Went slow and beltless to play it safe
Foam roll, static stretch, jump rope
Back Squats:
45 x 8
135 x 5
185 x 5
225 x 3
275 x 2
295 x 1
305 x 1
305 x 1
305 x 1
Bench:
115 x 5
165 x 5
205 x 3
225 x 3
225 x 3
225 x 3
225 x 3
200 x 8
200 x 8
200 x 8
Axle Curls:
75 x 12
75 x 12
75 x 12
75 x 12
w/ 3 sets of hand Pullaparts
April 21, 2021
Jump rope, static, dynamic, skip variations
Hip flexors have lost a lot of endurance since last summer
Deadlifts:
135 x 5
225 x 5
315 x 3
385 x 3
385 x 3
385 x 3
Bench:
115 x 10
135 x 8
160 x 6
160 x 6
185 x 5
185 x 5
215 x 3
215 x 3
240 x 1
240 x 1
RDLs:
225 x 8
245 x 8
245 x 8
245 x 8
245 x 8
DB Rows:
80 x 12
100 x 12
100 x 12
100 x 12
3 x 20 band triceps
Jump rope, dynamic
Power Skips:
5 x 4 per (reps per leg)
Back Squats:
45 x 8
135 x 5
225 x 3
225 x 3
275 x 2
295 x 2
325 x 3
325 x 2
325 x 2
325 x 2
Bench:
115 x 8
165 x 5
185 x 5
205 x 3
215 x 9 (PR)
last set was awful because of breathing with a mask on, should have had 10
Pull-ups:
5 x 8 with +10 lbs
A bit of a deload
Jump rope, static, upper
Bench:
115 x 8
165 x 5
205 x 4
220 x 2
220 x 2
220 x 2
205 x 5
205 x 5
205 x 5
Squats:
45 x 8
135 x 5
185 x 5
225 x 3
250 x 3
250 x 3
250 x 3
Circuit: 4 sets
Standing banded hip flexors: x10 per leg
Axle Curls: 75 x 12
Ring Mountain Climbers: x10 per leg
LISS Live Concert Series
The Beatles Live at the Hollywood Bowl
Jump rope, heavy bag, rower
This was probably my best concert yet. Crowd was going insane the entire show, screams never stopped. Something wrong with my iPhone/Spotify/Speaker that needs to be fixed, music has been cutting out every few minutes.
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Loving these playlists you athletic bastard
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Another deload. Maxing on Thursday.
Jump rope, static, upper
Bench:
115 x 10
135 x 5
165 x 4
190 x 3
205 x 3
205 x 3
220 x 2
220 x 2
Deadlifts:
135 x 6
225 x 5
295 x 3
295 x 3
295 x 3
295 x 3
RDLs:
245 x 8
245 x 8
DB Rows:
80 x 8
80 x 8
4 x 60s plank super setted with last exercises
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Final day of this 4 week cycle. Didn’t feel as strong on squats as I was hoping but looking back I shouldn’t have expected much better. This is a bench focused program after all and 355 might be the heaviest free squat I’ve done in 5+ years. 3 days up north and then I’m back at it Monday.
Rower, jump rope, dynamic
Back Squats:
45 x 8
135 x 5
185 x 5
225 x 3
275 x 2
295 x 1
325 x 1
335 x 1
345 x 1
355 x 1
Bench:
115 x 8
165 x 5
185 x 4
205 x 3
225 x 1
245 x 1
265 x 1 (this might actually be a PR)
230 x 7 (PR)
Wide Grip Pull-ups:
2 x 8 at +25
Could have probably hit 275 today, save it for another day.
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