Today was Max Effort Lower Body I haven’t been feeling well today but I still got to the gym and put work in. ITS ALWAYS A CHOICE Many people can make excuses of why they are not reaching there goals but at the end of the day it’s a choice you make. Don’t settle for being […]
Read more "2/8/16 It’s A Choice! Max Effort Lower Body "Had a great work out! Now it’s time to sit back relax and watch the Super Bowl 1. EMOM 10 Sets Swiss Bar 3 Reps 130 2. 4×8 Pin Lay Rows 135 3. 4×12 Cambridge Bar Bench 4. 3 Sets of 20 Flys 20lbs 20 S Press 20lbs 20 Pull Ups
Read more "2/7/16 Dyamic Upper Body "I’m still a bit sick but training felt great today 💪🏽. Focusing on prepping for the Richmond Open and I couldn’t be more excited to compete in my home town 1. 7×1 Bench 210lbs 90% 2. 6×6 Fat Bar Pull Ups Weighted 5/10/12.5/15/15/15lbs 3. 4×8 Wide Grip Incline Bench 135lbs 4. 4×12 DB Reverse Flys […]
Read more "2/3/16 Max Effort Upper Body"3 weeks out from the USAPL Richmond Open 💪🏽 1. 5×1 Deadlift 95% 395lbs 2. 5×8 1 1/4 Squats 145lbs 3. 5×12 GHR 4. 4×20 DB Walking Lunges 25lbs 5. 3×10 Ab Roll Outs
Read more "2/1/16 Max Effort Lower Body"1. 4×2 DeadLift 90% 3752. 5×8 Paused Squats 175/ 195/195/195/195 3. 100 Reps Each Leg DB Step Ups 30 4. 10 Mins of 20 Lunges, 20 Air Squats 20 Reverse Hypers
Read more "1/29/16 Dynamic Lower Body "Killed this workout with my friend Nick 💪🏽 1. 5RM Close Grip Bemch 195lbs 2. 50 Pull Ups 3. 5×6 Close Grip Bench 145lbs 4. 5×20 S Press DB 20lbs 5. 4×12 DB Rows 20lbs 6. 4×12 DB Reverse Flys 20lbs 7. 5×8 Floor Press 155lbs 8. 3×8 Bent Over Rows 135lbs 9. 3×8 Pull […]
Read more "1/27/16 Max Effort Upper Body "1. 5×2 Deadlift 3552. 5×8 Kong Squats 115 3. 5×8 Split Squats 35lbs 4. 4×12 Deficit DL 5. 3×10 Reverse Hyper 6. 3×10 Ab Roll out
Read more "1/25/16 Max Effort Upper Body "1. 5×3 Conventional Dead Lift 85% 335lbs 2. 6×6 GoodMornings 135lbs 3. 5×8 Each Leg Split Squats DB 35lbs 4. 4×10 Glute Ham Raise 5. 4×12 Each Leg Walking Lunges KB 44lbs each hand
Read more "1/18/16 Max Effort Lower "1. 9×2 Pull ups then 1 Muscle up 2. 5×8 Floor Press 155/155/165/165/165 3. 4×6 Bat Row 30lbs 4. 4×8 DB Seated Press 45lbs 5. 3×12 Ring Rows 6. 3×8 Band Bell Press 7. 4×20 GHD Sit-ups
Read more "1/17/16 Upper Body Snow Gains "1) 6×5 close-grip bench @ (65,70,75,80,75%) – rest 90s b/4 sets 150,161,175,185,175 2) 4×8 wide grip bench @ (55,60,65,70) – rest 60s b/4 sets 125,140,150,160 3) 3×6 fat bar WTD pull-ups 101lbs/15 – 3×6 bent over row 135/135 – 3×10-12 DB Reverse fly 15/15 – Rest 2:00 b/4 trip set 4) 4×12 JM press (YouTube super […]
Read more "1/13/16 Max Effort Upper Body"
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