5×6 Bench 155/160/165/1704×8 Far Bar Pull ups 4×12 DBIncline bench 35/40/40/40 4×10 Chest Supported Rows 6aec pause at top 20lbs 4×12 Ring Push ups 3×20 DB Tate Press 20lb Pyramid Curls 5lbs-25lbs 20 rep
Read more "12/8/15 Upper Body "Some Christmas in the gym today 1. 10×10 Safety Squat Bar 1752. 5×8 Glute Ham Raise 3. 4×12 Each Leg DBLateral Step Up 20lbsBD 4. 4×20 DB Stiff Leg DL 20lbsDB 5. 3×20 GHD Sit Ups
Read more "12/7/15 Max Effort Lower Body"1) 7×4 Barbell Flat Bench Every 60 seconds 155lbs 2a) 5×8 Weighted Strict PUs 5-10lbs -Rest 60s, Eyes Over PU Bar 2b) 4×12 S.A. DB Incline Bench 40lbs 3a) 4×10 Bent Over BB Rows 95/115/115/115 -Use Rack & Straps for rows 3b) 4×15 Seated DB Strict Press 20lbs each hand SuperSet with 2-2:30 Rest B/T […]
Read more "12/6/15 Upper Body "1) 10×2 Seated Box Squats Every 60 seconds (set up an EMOM clock) 2a) 5×6 Good Mornings 105lbs 2b) 4×8 Single Leg Deadlifts 3a) 4×10 Sumo-DL 225lbs 3b) 4×12 Reverse Hypers 4) 3x :90 Plank Hold
Read more "12/4/15 Lower Body "I used a longer version of this for my common app personal statement for colleges. I think it’s a good time to go look back on how far I’ve come and why I enjoy training. One day in December 2013, I woke up at 5:30 in the morning and asked my father to drive […]
Read more "12/3/15 My Journey so Far…."1. 4×12 Flat Bench DB 35lbs2. 2. 3x To Failure Chin Ups 10lbs 3. 4×15 Incline Bench DB 35lbs 4. 4×8 Chest Supported Rows 2 Sec Pause 20lbs each hand 5. 3×12 Dips 6. 4x no breaks A) 15 Each arm Hammer Curls 20lbs B) 25 Bench Press using the Bar
Read more "12/2/15 UpperBody "Black Friday Shopping/ Max Effort Lower 10×10 Safety Bar Squats 165 4×8 Bulgarian Spit Squats 30 3×20 Belt Squats on Boxes 106
Read more "11/30/15 Max Effort Lower Body "10×1 Rack Pull 4 Sec Decent bellow the knee 295-3355×8 Glute Ham Raise 4×15 Russian KB Swing 44-53 3×20 Reverse Hypers
Read more "11/29/15 Lower Body"Fifty-six years ago in Pittsburgh, Pennsylvania, the Millers and the Karns started a family tradition that still continues on today! The first one started with 11 people, nine are still alive today, and has grown to over 80 family members. My grandfather and Uncle Fred are with us this year in our memories. Thanksgiving day […]
Read more "11/26/15 Miller Family Thanksgiving"1. 5x8Leg Press 2. 4x 8 Seated Front Squats 135 3. 4x 12 Single Leg Curls 70-100 12x Each Leg 4. 4x 8 Good Mornings 95/115/135/135 5. 4x 12 Single Leg Extensions 12 Each Leg 70-80 6. 5x 20 Lying Leg Raises 7. 4x 25 Russian Twists
Read more "11/25/15 Lower Body @Pittsburgh"
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