Switched to working off percentages on big lifts (bench, incline bench, press, squat) inspired by Troy and really like it so far. Percentages give you a goal to hit and that has helped a lot. Hope to see more PR’s keep coming
BB bent over row
Incline bench TM 195
Superset single arm close grip Row machine/lat pull down
Single arm DB bench
as fast as possible with no rest between exercises, minute rest after each round:
10 med ball slams
20 rope slams each hand
20 kettle bell swings
5 DB snatch right hand @45
5 DB snatch left hand @45
1.8 mike walk with the Mrs. tonight.
Great way to unwind after a crap day.
in soviet russia, vodka drink you.
then 5 rounds of 5 pull ups and dips
my co-worker Dmitry’s workout he found on a russian YouTube channel.
1 rep = 1 snatch, 1 press, 1 OH lunge
a ladder 1-10 each side.
2000m row (7:19)
this was neither fun nor easy.
back in the lab, 1 deep.
keep on posting on here! we are almost 3 months in guys. Brandon will be back from the woods soon and we dont want to look like a bunch of weak lil bois.
I am so out of shape from sitting on my ass staring at a glowing box for 10+ hours a day for the past 2 weeks. But i got the work done. and now its time to get back to grinding.
today i did 30 min of t spine stretching and it felt great, its part of the gymnastics body program.
then, while the circuit class finished up on the rowers I worked up to a timmy-2-plate front squat and did 3×3 on it then goofed around with some DB bench.
next i sauntered on over to the erg and rowed a 5000. It was so miserable, i maxed my heart rate out in the first 5 min so the next 15 or so minutes were pure hell.
15 minutes amrap at a steady pace.
5 lunges ea leg
5 push ups
Then rolled out for 5 minutes.
We’ve been doing hello fresh so the food balance is improving.
BB Strict Press TM 145
Superset Seated Arnold press/lateral raises
5×5 BB curls slow descend @70
4×12 tricep straight bar pushdown
Superset DB spider curls/Incline curls
Superset BB incline skull crushers/DB triceps kickbacks
Went to Evansville for spring break to spend time with the lady, fell off the diet wagon so hard. Ate like absolute shit. So now the grind starts to burn off the beers and burgers. Chest and back, did it big
Bench TM 215
5+@185 (8 reps)
1@235 best since sophomore year of college
Superset Meadows Rows/pull-ups
5x12ea arm @55
5×8 perfect form
Superset Incline DB bench/DB shrugs 5 sec hold
Superset Plate pinch press/face pulls
Row 10x 30 sec sprint/30 rest