3/21/16 Max Effort Lower Body
5RM 5 Sec Pause Squat 245lbs5x8 Weighted Glute Ham Raise 10lbs 5×100 Feet Back Wards Sled Pull 4×12 RDL 135lbs 8x45sec Slide Planks
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3/20/16 Dynamic Effort Upper Body
1.9×3 close, Neutral, Wide Grip Bench @75% rm (235) every 60s 2.5×8 G.F. Clock Grip Pull-ups -Rest 60s 3.5×10 Incline, Neutral, Grip Mixed Bar BP -Rest 90-120 seconds 4. 4×12 Cannon Ball Grip Pull-ups -Rest 60 seconds 5. 4×15 S.A DB Flat Bench – Rest 90-120 seconds 4. 3×100 floor level ring blank hold – […]
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Felt very motivated today! Nick and I killed this work out 3RM Multi Grip Bench 1755×8 Fat Bar Pull Up Weighted 5lbs 4×10 DB OHP 40lbs 4×20 Single Arm Row 40lbs 3×20 Floor Press 95lbs 3×20 Ring Rows
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3 RM 5sec Paused Squat 275lbs 135/185/225/255/275 3×8 Front Squats 185lbs 4×10 Sumo Deadlift 185/225/225/225 3×20 DB Romanian Deadlift 50lbs 4×20 Russian Twists 4×20 Back Extensions
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5×2 Paused Bench 85% (195lbs)5×6 Weighted Chin Ups 35lbs 4×12 Bench 1 1/4 105lbs 4×12 Incline DB Curl 20lbs 3×20 Ring Push Ups 3×20 Lat Pull Downs
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Great work out more good things coming ! 1. 5×2 Front Squats 85% 210lbs 2. 4×100 Feet Sled Push with 2-45 3. 4×8 Each Leg Step Up DB 35lbs 4. 50 Reps of DB Stiff Leg DL 50lbs
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Sunday’s are Fun days! Killed this upper body workout then spent the rest of the day watching Netflix! 1. 7×4 Mixed Grip Bench 66% 2. 5×12 Single Arm Row 40/45/45 3. 5×8 Dips Weighted 10/20/25/30/35 4. 4×15 Reverse Flys 10lbs 5. 4×20 Front Rises 10 lbs 6. 50 Reps of 105lbs Bench when stop 5 pull […]
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1. 7×3 Speed Front Squats 155/160lbs2. 5×8 Glute Ham Raise 3. 4×10-12 DB Lateral Step Ups 30-25lbs 4. 4×20 Belt Squats 103lbs 5. Trip Set 20 Back Extensions 20 each leg Bulgarian Split Squats
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This is one of my first Vlogs! Just me and my friends going to the James River after voting on Super Tuesday. Check it out and feedback is welcomed
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1. 3RM Close Grip Bench 205lbs 95/135/155/185/205/215-22. 5×8 Fat Bar Pull Ups 3. 4×10-12 135/145/145/145 4. 3×30 DB Bat Row 25lbs 5. 3×30 DB S-Press 25lbs
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