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      

Read more "3/16/16 Max Effort Upper Body "

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    

Read more "3/14/16 Max Effort Lower Body"

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 

Read more "3/9/16 Max Effort Upper Body"

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   

Read more "3/7/16 Max Effort Lower Body "

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 […]

Read more "3/6/16 Upper Body"

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     

Read more "3/4/16 Lower Body "

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 

Read more "3/2/16 Upper Body "