Woke up very early this morning picked my best friend up then got to the gym around 530. Killed this squat day 1. 5×5 Pause Squats 175/190/200/220/235lbs 2. 3×8 Front Squats 125/150/180lbs 3. 3×15 Glute Ham Raise with Orange Bands 4. 3x 45seconds Side Planks with 15lbs
Read more "4/15/16 Squat Day! "Destroyed this upper body day! Felt really good to bench and to get a pump again after taking the break while on the cruise 1. 3 Rep Pause Bench 85% 205lbs 2. 3×8-12 Close Grip Bench 70% 165lbs 3. 5×15 DB Chest Supported Rows 35lbs 4. Quad Set A) 20 DB Front Raise 10lbs B) 15 […]
Read more "4/6/16 Max Effort Upper Body"First workout since my one week vacation! My family and I all went on a cruise for spring break it was a blast and I’ll write a post all about it later this week.Taking a week off honestly helped out a lot I’m more relaxed & feel back in love with training. I just had […]
Read more "4/4/16 Back from Cruise & 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
Read more "3/21/16 Max Effort Lower 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 – […]
Read more "3/20/16 Dynamic Effort Upper Body"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"
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