12/2/17 Bench 315 x 3 x 3 sets 365 x 3 x 5 5 sets Close Grip 275 x 11, 8 Dips 4 x 15 Reps Lilly Shrugs 4 x 15 Reps Tri Pushdowns/Bicep Curls 3 x 15 Reps each Row 500m/1:26, 8 second PR 2500m 12:12
12/1/17 Deadlift 315 x 6 405 x 4 x 6 sets 495 x 7 Snatch Grips on 4” Block 365 x 6 x 3 sets Prowler with 175lbs 50ft x 5 Trips Leg Extensions 3 x 20 Leg Curls 3 x 15 Lilly Shrugs 4 x 12 Core Work
11/21/17 Competition Bench Warm Ups 315 x 6 x 4 sets 365 x 3 x 4 sets Close Grip 315 x 8 315 x 8 Tricep DB French Press 45 x 20 x 4 sets Incline DB Press 100 x 20 x 2 sets Tricep Pressdowns 100 reps Lat Pulldowns 100 reps 11/22/17 Leg Press […]
11/20/17 Leg Press Warm Up 4 Plates x 12 x 8 sets Leg Curls/Leg Extensions 4 sets x 15 Lat Pulldowns 3 x 20 Lilly Shrugs 3 x 20 Rower 2500m Today was awesome because a client I train was going for some rep work so I jumped in with him. He was squatting so […]
11/18/17 1.7 mile hike Stationary Bike 20 minutes Rower 1500m Leg Press 315 x 1:00 x 4 sets (Aka hardest thing ever) Rower 2500m I know you all may be looking at this wondering WTF? But in all seriousness my body is improving. I’m consistently under 300 lbs, the weights are getting easier, and NO […]
11/16/17 Rowing 500m x 10 intervals with. 1:00 Minute Rest Swam 1000m this was brutally exhausting but my shoulders felt so goo I decided to train them. Military DB Press 75 x 10 x 6 sets Side Raises 30 x 10 x 3 sets Bar Push Ups 100 reps Rack Chins 100 reps
11/14/17 Leg Press 3 Plates x 12 4 Plates x 12 x 6 sets 5 Plates x 21 Prowler with 175lbs 50ft x 8 Trips Leg Extensions 3 x 20 Leg Curls 3 x 15 Lilly Shrugs 4 x 12 Core Work 20 Minute Walk later in the day. Knee was clicking like crazy today. […]
11/13 Hiked Natural Bridge 3.5 miles of trails Took a little over an hour. Very hard on my knee but in a work capacity way, not in pain. I like this type of conditioning work, and I intend to do more. Military Press 135 x 8 185 x 6 205 x 5 x 4 sets […]
11/9/17 Bench Press 135 x 12 185 x 8 225 x 6 275 x 6 315 x 5 365 x 3 x 6 sets 405 x 11 Incline DB Press 100 x 15 x 3 sets Standing Preacher Bar Curls 125 x 15 x 2 sets Seated Incline Skullcrushers 115 x 15 x 3 sets […]
11/8/2017 Squats 135 x 12 185 x 6 225 x 5 x 3 sets 275 x 5 x 3 sets 315 x 3 x 6 sets Leg Press 4 Plates x 8 x 4 sets Leg Ext/Leg Curls 20/20 x 4 sets Lat Pulldowns 3 x 12 Lilly Shrugs 3 x 13 Rower 500m/1:00 Rest […]
