Thursday, Apr 28, 2016

WARMUP
Row 500m
2:03

STRENGTH
Squat 4×4
155#/5, 185#/5, 225#/3
275#/4, 275#/4, 275#/4, 275#/4

Precor Row
Wide Grip
45#/10
80#/8, 70#/8, 70#/6
Neutral Grip
80#/4, 70#/4, 70#/3

Barbell Lunge 3×8 each leg
110#/16, 110#/16, 110#/16

Chin Ups 3x max reps
10-8-6

Gold’s Gym. Only 3:00 rest between squat sets. Last two sets focused on leaning slightly more forward, felt more solid. 2:00 rest between lunge sets. Added gloves after first chin up set.

Finished at 9:30a.

Saturday, Apr 23, 2016

CONDITIONING
30 reps Tractor Tire Flip
Jump in middle and back out each rep

STRENGTH
Bench Press 3×4
135#/5, 155#/5, 175#/3
225#/4, 225#/4, 225#/4

DB Shrugs
100#/2
SUPERSET
DB Shrugs
65#/9, 65#/8, 65#/8
DB Press
30#/15, 30#/10, 30#/10

DB Side Lat Raise 15 lbs
10-8-7
DB Front Lat Raise 15 lbs
10-8-8
DB Rear Lat Raise 15 lbs
8-9-8

Finished at 3:30p, 74F.

Saturday, Apr 16, 2016

WARMUP
Row 500m
2:00, 31 SPM

CONDITIONING
4 rounds:
Sprint 6x 50yds

STRENGTH
Cable Lat Side Raises
20#/10, 20#/10
30#/6, 20#/4

Seated BB Press
65#/5, 85#/5
125#/5, 125#/4, 125#/3.5

Hammer Strength Super Incline Press
90#/10, 140#/7, 140#/8

Precor Rear Delt Fly
70#/15, 80#/12, 80#/12

Gold’s Gym.

Finished at 12:55p.

Tuesday, Apr 12, 2016

WARMUP
2x
15 Squats
8 Push Ups
5 Pull Ups

STRENGTH
Squat 4×4
155#/5, 185#/5, 225#/3
280#/4, 280#/4, 280#/4, 280#/4

Bench Press 3×4
135#/5, 155#/5, 175#/3
220#/4, 220#/4, 220#/4

DB Bench Press
60#/10, 60#/6, 50#/7

Finished at 9:20a, 51F.

Saturday, Apr 9, 2016

  
WARMUP
2x
15 Squats
8 Push Ups
5 Pull Ups

STRENGTH
Deadlift
135#/5, 185#/5, 225#/5, 265#/3
295#/3, 305#/3, 315#/3, 325#/3

Single Arm DB Bent Over Row
80#/12, 80#/10, 80#/10, 80#/10

Testing deadlift, been a while. Shorter rest than usual, 2 minutes between warmup sets, 3 minutes between working sets. Also 2 minutes between bent over row sets.

Finished at 7:50p, 44F.