Deadluft - 320 x 8
Clean and press - 145 x 6
Db kroc row - 105 x 17
Fat bar curl - 4 sets
Rear pec deck - 100 reps
Squats - 310 x 7
Incline Press - 200 x 6
Weighted Dips - 70# x 7,5,4,6,4 - goal is to get 8-10 all 5 sets
Barbell Rows - 185 x 10,10,10,10,10
pullups and calf raises staggered throughout
conditioning -
8 hill sprints.
it was a friggin giant hill and it was raining and freezing. brutal all around. for a few months now, i have been sprinting on regular ground, getting pretty damn fast…I have not hit the hills for a few months and i remember why…the back of my ankles take a tremendous beating, nonetheless, I got it done, and im glad i did something
deadlift - up to 340 x 10
clean and press - up to 150 x 6
kroc row - no 105s availabe - 100 x 22
fat grip DB curl - 30 x 13,12,12, 45 x 12
fighting congestion and a sore throat fucking feel like death…stupid me sprinting in prime get sick weather lol
Conditioning -
calisthenic pyramid consisting of -
lunges, dips, pullups, abs, squats, pushups
plus some brief calf work at the end
upright Sunday’s !
db up right rows - 8 x 10…yes a day devoted to upright rowing lol
squats - up to 285x5
incline - up to 180x10
dips - 70 x 7,5,5,5,5,5+2 negatives
bent row - 185 x 10,10,10,10,8
db shrug 3 sec holds - 3 x 10
chins throughout.
everything absolutely just sucked so bad horribly
conditioning, abs -
.5 mile warm up run
sprint balls out, 80-90% of max speed x as long as reasonably possible, then walk for 1 minute. repeat 5x total.
sprint 1: 25 s
sprint 2: 15 s
sprint 3: 15 s
sprint 4: 17 s
sprint 5: 20 s
then as i cooled down, i saw stairs that have those huge slabs for ‘steps’ and i leaped up it a couple of times.
planks - various positions x 30 seconds each
a
deadlift - 315 x 10
clean n press - 140 x 8
Kroc row - 100 x 23
fT grip dumbbell curl - 40 x 5 x 8
notes -
my left hand has carpal tunnel so on rows i hD to set it down like 3 times . frustrating.
Im gonna lay off the fat grips for a while
first 5 reps on deadlift were double overhand which is a PR for double overhand
conditioning -
half mile run to warm up
sprint balls out x 5. 1min rest between
half mile to cool down
15s
20s
20s
20s
15s
v-sit ups - fuckton
squats - up to 305 x 8
incline - up to 195 x 6 - lame.
dips - 70# x 6,6,6,5,5
bent rows - 185 x 5 sets 8-10
Chins superset incline
calves throughout
notes -
incline sucked. 195 x 10 was the plan , that would’ve been a PR.
dips were great ! saved a couple on the first set helped a lot. the goal is still 5x8 with 70
running 5/3/1 by the way, if anyone is in fact reading this shit
deadlift - 330x9
clean and press - 150x6
db row - 100x23
EZ curl - 80x8,8,8,8+3 sec descent
clean and press sucked cock
deadlift is feeling better. my L5 is holding up well z fuck that shit
last 2 –
squats -
320x5
incline -
205x6.5
dips -
4x6 with 70, bw x 20
bent rows - 185 x 5 x 8-10
hanging leg raises / 4x12
deadlift -
365x9 - PR
clean and press -
155x6
DB row -
100x27
hammer curl -
40x10, 50x8, 65x8, 20x15
squats 300x9
incline 185x7
dip x 50 reps eith bodyweight
barbell row 185x10,10,9,8 dropset 135x8
deadlift - 330x11
clean and press 145x5
DB row - 120x13
cg chins with fat grips - 30 total
hamstring strain on sprints last night so im an idiot and re strained it with deads.
i just didn’t
have more than 5 today on the press. I could’ve went on but they would’ve turned into push presses.
fat grip close grip chins subbed for curling. forearms were on fire . couldn’t get more then 4 or 6 at a time they are hard! m
squat -
worked to 315x7
front squat -
185x3,3,3
bent rows -
165 x 5 sets of 12-15
single leg curl -
5 sets
dragon flag x 1
finally got a legit dragon flag! haha. I suck at front squats horribly.
starting up this new split,
incline -
worked to 200x7 - PR
DB row -
worked to 120x15
dips -
45 x 5 x 8
chins/pullup -
50 total
hammer curl -
50x10, 70x8
incline PR incline - 200x7 - PR
DB row - 120x15
dips - 45 x 5 x 8
chins/pullup - 50 total
hammer curl - 50x10, 70x8
incline PR
rows sucked miserably; goddamn carpal tunnel
rows sucked miserably; goddamn carpal tunnel
clea and press
155x6 - ties a PR - they were awful today
deadlifts
345x8 - again. pure suck.
shrugs
315x22
curls
95x12
barbell complex because I missed a day of conditioning this week
squats - up to 330x4
front squats - 185x5
barbell row - 185 x 5 sets of 10
leg curls - 4 sets
calf raises - staggered throughout.
im weak.