Week Two —- Day Two Warm up: Step ups: 4 x 25 band hip abduction: 4 x 25, green body bar hip thrusters: 4 x 45, 3 lbs workout: Conventional deadlift: 5 x 3 x 75%, 230 lbs Barbell back squat: 5 x 3 x 75% 170 lbs Barbell box squat: 5 x 3,Continue reading “Friday, December 28th”
Tag Archives: free weights
Thursday, December 27th
Upper body workout Warm up: DB chest press: 4 x 25, 20 lbs Pec dec machine: 4 x 25, 20 lbs reverse grip triceps pressdown: 4 x 25, 50 lbs Workout: Barbell bench press: 5 x 8 x 65%, 80 lbs Barbell bench press (narrow grip): 5 x 8, 70 lbs Superset: Lat pulldown (underhand):Continue reading “Thursday, December 27th”
Bench & Arms
Bench & Arms Warm up: EZ bar chest press: 4 x 25, 20 lbs DB bentover reverse fly: 4 x 25, 20 lbs Workout: Barbell bench press: 3 x 80 lbs, 3 x 85 lbs Tri-set: Smith machine incline press: 4 x 8-10, 75 lbs DB chest press: 4 x 8-10, 60 lbs Alternating DBContinue reading “Bench & Arms”
Chest 10.15.18
Warm up: Lat pulldown: 4 x 25, 40 lbs assisted dips: 4 x 25, 100 lbs Cable triceps pressdown: 4 x 25, 40 lbs Workout: Barbell bench press: 6 x 8-10 @ 65% 1RM — 80 lbs Tri-sets: Lat pulldown (narrow grip) 5 x 8-10, 80 lbs Cable curls: 5 x 8-10, 60 lbs CableContinue reading “Chest 10.15.18”
Today’s long leg sesshh
Warm up: kettebell swings: 4 x 25, 12 lbs Front box step ups: 4 x 25 DB Romanian deadlifts: 4 x 25, 30 lbs Workout Seshh: Conventional deadlift: 6 x 5-6 was the goal (but did 6 x 4-5) at 215 lbs Barbell back squat: 6 x 5-6, 155 lbs Supersets: Front squats: 6 xContinue reading “Today’s long leg sesshh”
Be the best version of you 