Jump rope, ab and shoulder warmup
SSB Squats
BB Rows
Dips
Neck harness
1 Like
5 lax games this weekend. Played well, won the championship game
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Congrats on the win!!
2 Likes
Took some time off. Bruised my rib in that tournament so have been in some pain. Easy GPP today:
Jump rope
Dead bugs
Neck harness
Pulldowns
Lateral KB swings
KB RFESS
Push-ups
Rice Bucket
1 Like
Jump rope
Deadlifts
BB Rows
Incline Bench
2 Likes
Jump rope
Heavy Goblet Squats
Overhead sit-ups
Russian Twists
Neck Harness
Lat Pulldowns
1 Like
How have you found jump rope prior to lifting?
I like to warm up with some activity. If it’s in my gym that means either jump rope, bike, or rower. The rower is probably the best full body warm up. Biking and jump rope are easiest. I find the act of jumping best for nervous system prep. It’s also the main ankle work I get when lifting. It’s also very little movement so best paired with a dynamic stretch.
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Jump rope, shoulder circuit
Deadlifts:
Up to 3 x 5 with 345
Incline Bench:
4 x 8 with 135
Cheat DB Rows:
3 x 6 with 130
Banded KB Rows:
3 x 8 with 20kg+red
Tricep Pushdowns:
3 x 12
2 Likes
Forgot to log a lacrosse game last Wednesday
Jump rope, dynamic
Hang High Pulls:
5 x 3 with 185
BB Rows:
3 x 8 with 205
Goblet Reverse Lunges:
4 x 12 with 110
Incline Bench:
Bunch of sets at 115, 135, and 155
shouldn’t have done these after goblet, shoulders were toast and reps were pathetic
Pulldowns:
3 x 12
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Lax game. Played well, scored a few, won.
1 Like
Jump rope, dynamic
Hang High Pulls:
5 x 3 with 185
Incline Press:
4 x 6 with 135
SSB Squats:
4 x 5 with 240
Neck Harness:
2 sets
Dips:
2 sets
1 Like
Tried the community centre beside my house. $5 walk in and it was empty. All old school machines, should make more use of it.
Seated Cable Rows: 3 x 12
Lying Leg Curls: 4 x 8
Pec deck Flies: 3 x 12
Pec deck: 3 x 12
Leg Extensions: 4 x 10 w/ pause
Thick EZ Curls: 3 x 10
Tower Leg Raises: 4 x 12
Leg press Calves: 4 x 12
1 Like
Jump rope, dynamic
Hang high pulls:
6 x 3 with 185
Incline Bench:
115 x 8
135 x 6
140 x 6
145 x 6
140 x 6
135 x 6
Pulldowns:
3 x 10
Front SSB Squats:
150 x 10
200 x 8
200 x 8
first time trying these, difficult setup but great quad and upper back exercise
Neck Harness:
2 x 20
1 Like
Rower, Deadbugs
Hang High Pulls:
5 x 3 with 185
Incline Bench:
4 x 7 with 135
Front SSB w/ heals elevated:
60 x 10
150 x 10
200 x 10
Pulldowns:
3 x 10
2 Likes
Lax game, lost by one, scored a couple, played well
2 Likes
Community centre lift
Seated Cable Rows:
5 x 10
Lying Leg Curls:
4 x 6
Leg Extensions:
3 x 12
Reverse Pec Deck:
3 x 12
DB Curls:
3 x 9 per arm
DB RFESS:
3 x 6 per leg
Leg Press Calf Raises:
4 x 12
Tower Leg Raises:
2 x 12
1 Like
Rower
Hang High Pulls:
5 x 3
Incline Bench:
5 x 8
Pulldowns:
3 x 10
Dips:
3 x 10
Pushdowns:
2 x 12
1 Like
1 hr massage
Lax game, won, scored 4
1 Like
Jump rope, rower
Hang High Pulls:
185 x 3
205 x 3
205 x 3
205 x 3
185 x 3
BB Rows:
4 x 8 with 185
Back Squats, paused atg:
135 x 8
185 x 8
205 x 8
225 x 8
Incline Bench:
3 x 7 with 135
Rope Pushdowns:
3 x 10
1 Like