1/21/18 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 12500m 1/22/18 Competition Bench Warm Ups 315 x 6 x 4 sets 365 x 3 x 2sets 405 x 7 Close Grip 315 x 8 […]
1/17/18 Squats ON ALL SETS PAUSE FIRST AND LAST IN THE HOLE Warm Up 225 x 6 275 x 5 315 x 3 x 3 sets 365 x 1 x 3 sets (Paused) 45 seconds rest Periods GIANT SET: *DB Clean to Shoulder then Squat-6 Reps *DB Farmers Walk/Squat 50ft For time. Try to go […]
1-16-18 *Box Squat (Low) 275 x 6 x 3 set 315 x 8, 8, 11 *Leg Press 500 lbs 4 x 15 *Leg Curls/Leg Ext 3 x 12/20 *Lilly Shrugs 4 x 10 ******************** *2000m x 4 *Sauna- 30min *BJJ-1 hour
1/15/18 Chest Machine (WarmUp) Full Stack x 12 x 5 sets DB Seated Shoulder Press 80 x 12 80 x 12 90 x 12 Tricep Pushdowns/Face Pulls 4 x 10/15 Rope Lat Pulls 4 x 20 Narrow Hand Space PushUps 5 x 15 Shrugs 3 x 12 Row :20 Sprint/:40 Pace x 6 Rounds 2000m- […]
12/3/17 Box Squat 315 x 3 x 5 sets 405 x 2 x 6 sets Leg Press 3 Plates x 10 x 4 sets Prowler 50ft x 5 Trips KB Swings 3 x 20 Banded Leg Curls 100 reps Lilly Shrugs 4 x 12 Core Work
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
11/28/17 Bench 315 x 5 x 8 sets Close Grip 275 x 6 x 3 sets Dips 4 x 15 Reps Lilly Shrugs 4 x 15 Reps Tri Pushdowns/Bicep Curls 3 x 15 Reps each Row 500m/1:00 Rest x 10 Rounds- 29:31 total time
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 […]
